WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 11/4/19 Workout

    Warm up(10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 pvc pass thru
    10 pvc good mornings
    10 halo
    :30 sec samson per side

    Workout(20)
    10rds
    5 wallballs
    5 ring row/pull ups-challenge-c2b
    5 rkbs 53/35-challenge-70/53
    100m run

    Opt(12)
    1600m walk/run
    4x2 bk squat-tempo 3-2-3-1
    5x5 ghdsu
    3x3 front squat

    Finisher
    50 alt leg raise
    1:00 ham stretch

  • 5.11.2019 Workout

    Rowing

    3 x max time 1450-1400 / 1150-1100 Cal/h

    Rest 3 min btw sets.

    Tulos on yhteenlaskettu soutuaika.

  • Extra Credit 04-11-2019 Workout

    Banded Pull-through: 4 x 25. Rest 60s.
    - sumo stance

  • WOD Workout

    AMRAP 12'
    3 Rope Climbs
    10 Toes-to-Bars
    20 OH Lunges @20/15 kg

  • 4.11.2019 CF Workout

    "Tall power jerk" 5x3 (kuorma sopiva)

    Työntö niskasta (3sek pito ylhäällä) 3RM + 2x3x90% (kolmosen maksimista)

    Raakarive puolesta reidestä + Vapu

    2+5RM + (2+5)x2x90% (maksimista)

    Valakyykkyy 5x3 (kuminauhoilla esineitä tankoon)

    Accessory:
    Te otteella pystypunnerrus 3 x 10
    Deadbug 3x30

  • 24.9.2019 CF Workout

    EMOM 15

    min 1-5 : 1 x tempaus@73%
    min 6-10 : 1 x temapus@76%
    min 11-15: 1 x tempaus@79%

    • raskas ykkönen

    Tempaus veto 1x2x105%, 1x2x110%, 1x2x115%

    Etukyykky 1x70%, 1x75%, 1x80%

    Lisäpainolankku 3x30sek.

  • Open 20.4 Workout

    "20.4”
    For Time:
    30 Box Jumps
    15 Clean and Jerks (95/65)
    30 Box Jumps
    15 Clean and Jerks (135/85)
    30 Box Jumps
    10 Clean and Jerks (185/115)
    30 Alternating Single Leg Squats
    10 Clean and Jerks (225/145)
    30 Alternating Single Leg Squats
    5 Clean and Jerks (275/175)
    30 Alternating Single Leg Squats
    5 Clean and Jerks (315/205)

    ♀ 20-in. box
    ♂ 24-in. box

    Time Cap: 20 Minutes

    Kilos:
    1st Bar: 43/29
    2nd Bar: 61/38
    3rd Bar: 83/52
    4th Bar: 102/65
    5th Bar: 124/79
    6th Bar: 142/93

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    E2MOM x5

    Muscle-Up or Jumping Muscle-Up video or MU Transition with a band video

    RPE 4+

    Target: Pick a rep scheme that is repeatable and challenging.

  • COOL DOWN Workout

    5min Row/Bike/Ski nose breathing only

  • Strength Strength

    • 1-…-1 of:
    BB Bench Press
    1RM