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

  • Power&Speed - Strength Work Strength

    4-5sets, rest 1-2min

    1) 6+6 Bulgarian Split Squat

    2) Strict C2B Pull-Up/Pull-Up

    3) Core movement of your choice

    Ohje: Bulgarialaisessa kyykyssä aseta takimmainen jalka penkin päälle, käsipainot tai kahvakuulat käsissä. Tee askelkyykky etummaisen jalan varaan ja ponnista ylös. Tee kaikki 6 toistoa ja vaihda sitten jalkaa. Pyri olemaan pystyasennossa, älä kallistu eteenpäin.
    Leuat voit tehdä myötäotteella ja keskivartaloliike ja toistot valitse mielesi mukaan.

  • Tisdag 2/5 2017 Workout

    10min emom:
    1 power snatch
    1 OHS
    1 squat snatch
    +
    6rft:
    24/16kg KB snatch RA – 5 reps
    KB Waiter walk RA – 20m
    70/50cm burpee box jumps – 5 reps
    24/16kg KB snatch LA – 5 reps
    KB Waiter walk LA – 20m
    70/50cm burpee box jumps – 5 reps

  • Engine Gymnastics Workout

    18 Min EMOM
    1. 10-15 t2b
    2. 10m Handstand walk
    3. 10 Ring Dips

  • Sweet East Sweat Sesh Workout

    WARM UP
    Ladder drills // leopard crawl back
    Ladder drills // walking lunges
    1 MB Clean & 10 SQ jump X 3 // Curve 0.02/0.04/0.06
    10 - 15mins

    MB Clean & SQ

    Bench Hop Overs

    Curve

    Tactical Lunges

    Slam ball Side to side Push Ups

    Banded/Weighted Hollow Rocks

    FIREDRILL
    15s ON : 8 s OFF

    30s ON : 12 s OFF

    Slam ball Timer 20 SQ Jumps : 10s OFF
    28 mins
    FINISHER

    ALL ABOUT THEM SHOULDER CAPS
    5 lbs Plates
    Kneeling or Short stop Position
    20 I's
    20 Y's
    20 T's
    20 Rear Delt Fly's
    5 - 8mins

  • Power&Speed - Easy 20min aerobic work Workout

    Easy 20min aerobic work of your choice

    Ohje: rauhallinen 20min aerobinen harjoitus valitsemallasi tavalla.

  • Power&Speed - Good Morning into Push Press Strength

    5x3 Good Morning into Push Press, light load

    Ohje: Kevyt taakka. Hyvässä huomenessa kumarruksen syvyyden tulisi vastata samaa syvyyttä kuin jos tekisit tempausta polven päältä. Ponnista suoraan ylöspäin.

  • Workout Workout

    PARTNER WORKOUT - For Time (30 minute time cap):

    • 27-21-15-9 reps of:
    - Burpees
    - DB Reverse Lunges @ 50/35 lbs. (per leg, so 54/42/30/18 reps total)
    - Box Jump with Step Down @ 24/20 in.
    - DB Squat Cleans @ 50/35 lbs.
    - Burpee Box Jumps @ 24/20 in.
    - DB Thrusters @ 50/35 lbs.

    • Notes - Reps are split between you and your partner. Break sets up as needed. Pick a number that allows you to stay moving at a consistent pace with minimal rest time. Scale the weight of the DB Reverse Lunges, DB Squat Cleans and DB Thrusters if needed.

    • Score = Time upon completion of final rep or amount of reps completed within the 30 minute time cap by you and your partner.

    HAVE FUN AND ENJOY YOUR SATURDAY!

  • 9.3.2017 Workout

    Pukeilta korkea raskas tempaus veto

    4x3 90-110%

  • Endurance WOD Workout

    Endurance WOD
    Partner WOD (2 Rounds forTime)
    80 WB / dip hold
    80 T2B/ wall sit
    80 shoulder to overhead/elbow plank
    80 DU/ Bar hangs
    80 slam balls / hand stand hold
    80 cal airdyne bike / hold bar over head (35/45)
    80 cal row or skier/ and walking plank
    * partners split reps evenly
    * if you and your partner get to rower or skier and someone isn't finished do burpees until they finish.

    Examples: one partner will do wall balls while other partner dip holds. (You can switch at any time). One partner will do T2B while other partner does wall sit, etc.

    Cash out: 200 push ups

  • Etukyykky Strength

    5x3, ilman taukoa

    50-70%