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

  • 5.2.2018 deload cycle Workout

    40 minutes

    22/18 cal row
    30 db snatch 30/20kg alternating
    15 wallball
    30 burpees

  • Extra Credit 09-02-2018 Workout

    3 Options:

    1) 400 Meter Sled Powerwalk @ 1/2 BW

    2) Reverse Hyper: Accumulate 50-75 Reps @30-50% of Back Squat 1RM.

    3a) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.
    3b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.
    *3a/3b is one of the 3 options done as a superset.

  • Weightlifting I. Strength

    Clean complex
    5sets of
    1 clean + 1hang clean

    • 2mins rest between heavy sets
    • focus on good form and fast, high elbows

  • 1/31/18 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(8)
    coaches choice

    Metcon/*Rx(20)
    1200m run
    then
    25 hkr/kne/ttp/*ttb
    50 ft rack lunge 75/55-*95/65
    100 double unders x3 singles

    gym goat work(8)

    Finisher
    2 min hip opener
    2 min sh distraction
    2 min v-sit

  • Monday 5th February Workout

    Strength: 5x3 back squat

    Wod:
    5RFT
    400m run
    2 bear complex@70/50

    Strength: build upto 80%1rm then perform 5x3 back squats @80% of your 1rm.

    Wod: the aim is to run fast and lift heavy weight. Try to keep pace on run consistent and get straight onto the bar once back. Scale weight to perform full bear complex.

  • Conditioning 04-02-2018 Workout

    EMOM 18 with Partner;
    5 Bench Press (BW) (1/2 BW for Ladies)
    5 Goblet Squat (32/24kg)
    *1 Rope Climb after each set.
    *Add 1 rep to bench press and 2 reps to goblet squat after each round.

    • One athlete completes a full round while their partner rests. ie. one athlete works on EVEN minutes and one athlete works on ODD minutes.

  • Strength&Conditioning - Gymnastic ab-work Workout

    Gymnastic ab-work, 1-2 rounds

    Easy 15-20min run/row/assault

    Ohje: kevyt ja palauttava 15-20min aerobinen harjoite valintasi mukaan.

  • " flight simulator" Workout

    Complete for time:
    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    35 unbroken double unders
    40 unbroken double unders
    45 unbroken double unders
    50 unbroken double unders
    45 unbroken double unders
    40 unbroken double unders
    35 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders
    You must stop between sets. You cannot jump single-unders between sets.

    NO TC!

  • 16.5.2017 Workout

    For time

    50 DL 60/40kg
    30 PC 60/40kg
    40 DL 60/40kg
    20 PC 60/40kg
    30 DL 60/40kg
    10 PC 60/40kg

  • Strength&Conditioning - Rope Climbs and Push-Ups Workout

    4 set, rest as needed

    1-3 Rope Climb
    10-20 Parallette Push-Up

    Ohje: Skaalaa toistomääriä tarvittaessa, lepää tarvittava määrä sarjojen välillä. Pienoisnojapuut voit korvata esim kahvakuulilla tai levypainoilla.