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

  • 6.6.2018 Ke Penkki Strength

    Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
    Facepulls 100 toistoa
    Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
    Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
    Kiertäjäkalvosinjumppaa x PALJON :)

  • 30.5.2018 Ke Penkki Strength

    Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
    Facepulls 100 toistoa
    Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
    Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
    Kiertäjäkalvosinjumppaa x PALJON :)

  • Thursday 10th May 2018 Workout

    1) Wall drills in conga line 3-5 reps
    (2 walls / 1 wall for people who can kick up & other wall for beginner to wall walk!

    2) Crash mat drills / 5 rotations each
    a) Forward rolls on mat
    b) Kick to fall
    c) Kick to roll
    d) Kick to balance to roll
    (Team lift ups for people who struggle kicking up)

    3) Spotting for endurance / 3rounds
    a) Fist drill 15sec - 60secs
    b) Balance drill 15sec - 60sec

    4) Kipping drills / Superset x4
    a) Box strength 3-10
    b) High kips bar or ring 5 highest kips

  • 9.5.2018 Workout

    amrap 6
    1 LDR
    remaining time Clean&Jerk 90/65kg & 75&50kg
    rest 3 min
    amrap 6
    1 LDR
    remaining time clean 90/65kg & 75&50kg
    rest 3 min
    amrap 6
    1 LDR
    remaining time 5 strict HSPU + DL deadlift 90/65kg & 75/50kg

  • BE - EAST WERKOUT Workout

    8 min Warm Up

    Team Throw Down
    Challenge Accepted
    Teams of 2 - Reps are total b/w 2
    #pacing

    50 Pull Ups
    100 Push Ups
    150 KB Swing Pro
    200 BW SQ
    250 Hollow Rocks
    300 Push Press
    350 Box Ups (total)
    400 AB Mat Sit Ups
    450 Mountain Climbers
    500 HK to band
    35 mins

    Suggested Break Down :
    10 sets of (5, 10, 15, 20 ...50)
    OR
    5 sets of (10, 20, 30, ....100)
    OR
    What ever YOU think is best.... 🤞🏻🤞🏻🤞🏻😏😏🤨🤨😏🤨

    Record TOTAL REPS completed out of 2750
    BRUNCH

  • 4/11/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    side lunge
    heel grab
    knee grab
    run bk

    Metcon(20)
    100m run
    200m run
    400m run
    25 mbsu 16/12-*ghdsu
    800m run
    25 mbsu 16/12-*ghdsu
    400m run
    200m run
    100m run

    gym goat/cc movements (10)

    Finisher
    2 min IT stretch
    30 band pull aparts
    60 deadbugs

  • Tuesday 17th April Workout

    Wod: 40 min TC
    5k re-test
    1rm C&J in remaining time.

    Aims: it's a re-test so give it your all to beat your previous , try to recover as much as possible for C&J but keep moving once back do empty bar work and build up.

  • Friday 13th April 2018 Workout

    Skill

    Beginner

    3x 10-20sec ring dead hang + 10-20sec chest to ring hold + 10-20sec bottom of dip supported hold + 10-20sec top of dip support hold + 10-20sec v sit drill

    2mins rest

    3x 3-5 floor pike HSPUs + 2x 1 ring row + 1 ring row to chest + 1 SMU transition with dip

    2mins rest

    3x10 box supported ring kips

    Intermediate

    3x 15-25sec ring dead hang + 15-25sec chest to ring hold + 15-25sec bottom of dip hold (feet or toes on box if needed) + 15-25sec top of dip support hold + 15-25sec v sit drill

    2mins rest

    3x 4-6 box pike HSPUs (or full SHSPUs with 4sec eccentric & kick off) + 2x 1 ring pull up + 1 chest to ring pull up + 1 SMU transition + dip

    2mins rest

    3x12 ring kips with cone between (1st 6 low amp & tight, 2nd 6 high amp & tight)

    Advanced

    3x20-30sec+ ring bar dead hang + 20-30sec + chest to ring hold + 20-30sec + bottom of dip hold + 20-30sec top of dip support hold + 20-30sec + v sit drill

    2mins rest

    3x 4-6 SHSPU (can add defifict or 2sec concentric + 3sec eccentric) + 2-3x 1 ring pull up + 1 chest to ring pull up + SMU

    2mins rest

    3x12 ring kips with cone between legs (1st kip low amp & tight, 2nd kip high amp & tight, alt between big and short kip)

  • Weightlifting Intermediate Strength

    1 round

    snatch deadlift to knee x 5
    snatch pull to pockets x 5
    snatch high pull x 5
    (5 sec eccentric)

    1 round

    Muscle snatch x 5
    Power snatch x 5
    Power Snatch + OH Squat x 5
    Full Snatch From Deck x 5

    Accessory

    2 x snatch grip push press + 2 x overhead squat

    2 x 60%
    3 x 65%

    2 x snatch grip push press + 1 OHS

    2 x 70%
    2 x 75%

  • 3/30/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    5 suicides
    5 walkouts
    5 plyo

    Metcon/*Rx(16)
    Hero Friday

    "Marine 16"
    Eight 2-minute AMRAPs in 16 minutes

    From 0:00-2:00

    20 meter Sprint

    16 Burpees

    From 2:00-4:00:

    20 meter Sprint

    16 Push-Ups

    From 4:00-6:00:

    20 meter Sprint

    16 Air Squats

    From 6:00-8:00:

    20 meter Sprint

    16 Mountain Climbers

    From 8:00-10:00:

    20 meter Sprint

    16 Jumping Jacks

    From 10:00-12:00:

    20 meter Sprint

    16 Jumping Lunges

    From 12:00-14:00:

    20 meter Sprint

    16 High Knees

    From 14:00-16:00:

    20 meter Sprint

    16 Tuck Jumps

    Score equals total reps.

    Finisher
    stretch and roll
    100 abs of choice
    ciderrroom??