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

  • 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.

  • Power&Speed - Aerobic work of your choice Workout

    Aerobic work of your choice

    Ohje: Päivän kuntoosi sopiva aeroobinen harjoitus. Voit tehdä joko yhtä asiaa, tai sitten lajinomaisesti esim tripletin tai coupletin.

  • 5/12/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Benchmark wod(8)
    "Baseline"
    400m run
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    box squat(9)
    3x2(hvy)

    bench/strict(9)
    3x2(hvy)

    2x21's(curls)
    2x12 rev fly

    Finisher
    1 min s/a para stretch
    2 min quad smash
    50 leg raises

  • 10 Minute AMRAP Workout

    10 minute AMRAP = As Many Rounds As Possible

    15 Squats
    10 Sit-ups
    5 Push-ups

    Write reps in the result/score (on paper and whiteboard we usually write rounds + reps, ie 6 +5 means 6 rounds and 5 squats extra).
    1 Round = 30 reps, so 6R + 5 = 185 reps.

  • Power&Speed - Speed it Up! Workout

    5 rounds:

    Row 20/17kcal
    15 Push-Up

    Ohje: tarkoituksena on tehdä tämä harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa toistomäärää. Tarkoituksena on, että pystyt tekemään kaksi ensimmäistä sarjaa punnerruksia unbroken. Harjoituksen jälkeen lepää tarvittava määrä ja tee omavalintainen keskivartaloharjoite.

    Core Work of your Choice

  • Power&Speed - Strength Work Strength

    5 rounds, rest 1-2min between movements

    1) 6 Back Squat @65-75%
    2) 6 Bench Press AHAFA
    3) Strict C2B max rep
    4) 8+8 Single Arm DB/KB Press

    Ohje: Voimaharjoittelu, kiertoharjoitteluna. Lepää 1-2min sarjojen välillä. Hae penkissä paino, jolla saat kaikki sarjat läpi.

  • Workout Workout

    25 min. Partner AMRAP:
    - 50 Double DB Deadlifts @ 35-50/15-35 lbs.
    - 50 Cal. Row/Bike/Ski/400 meter Run
    - 50 KBS to Eye Level @ 35-53/15-35 lbs.
    - 50 Cal. Row/Bike/Ski/400 meter Run

    • Reps are split evenly and as needed. Only one partner works at a time. For the Double DB Deadlifts, only one head of the DB has to touch the ground each rep.

  • ENDURANCE CLASS Workout

    6 minute AMRAP
    5 CTB pullups
    10 American KB swings 53/35
    15 DU (45 singles)

    -2 min rest-

    6 minute AMRAP
    5 HSPU
    10 alt lunges with DB overhead (5 right arm, 5 left) 45/25
    15 WB 20/14

    -2 min rest-

    6 minute AMRAP
    5 slam ball 30/20
    10 sit-ups
    15 air squats

    -2 min rest-

    6 minute AMRAP
    5 matador/ring dips
    10 box jumps 24/20
    15 kb flip to squat 53/35

    *** Score is total rounds + reps accumulated across all AMRAPs

  • back squat Strength

    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 87%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • Movement prep Workout

    Lax ball piriformis
    Lax ball calves
    Shin boxes (open/closed)
    Hip opener (extension rotation)
    Shin box heel lift
    Good mornings with dowel
    Pass through
    Cuban presses
    OH squats
    Crossover Lunges