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

  • Extra Credit 31-05-2019 Workout

    Double Alternating Tabata: 8 x 20s on/10s off: Side Plank
    - alternate sides each time – 4 sets each side
    +
    5 Minutes of Static Stretching

  • WOD Workout

    AMRAP 15 mins
    40 Double Unders
    30 DB Renegade Rows @50/35lbs (total reps)
    20 Hang Power Snatch @35/25kg
    10 Toes to bar

    Rx+: @42.5/30kg and 1-5 Ring Muscle-ups after T2B each round

  • 5/29/19 Workout

    Warm up(10)
    3rds
    4 walkouts
    8 frog jumps
    12 heel grab

    Mobility(4)
    1:00 min samson

    Fittrain Intervals(16)
    tabata :20/10x8
    jing jang
    bear crawl
    ring row
    wall walk

    Opt(12)
    5x5 hip ext
    3x200m run

    Finisher
    30 w-raise
    60 kneeling crunch
    1:00 min couch stretch

  • 29.5.2019 Masters EM Workout

    Tempaus ponnistus korkesdesta 4x3@45%

    Ylikorkea Te-veto 1x2@40%, 1x2@45%, 1x2@50%

    Tempaus 1x2@70%, 1x2@75%, 1x2@80%, 1x1@85%, 3x1@90%

    Etukyykky, ylös tullaan kovaa!! 4x3@70%

  • EASYWOD Workout

    7 min AMRAP

    Max matka kelkantyöntö 4 hengen joukkueissa, sopiva paino

  • Jelly Belly Workout

    50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
    40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
    30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
    20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
    10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

    Rx Barbell – 122.5/82.5

    • Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.

  • WOD 28/05/19 Workout

    15 Minute AMRAP

    20 Wall Balls 9/6
    15 Toes-to-Bar
    10 Squat Cleans 60/40

  • Conditioning Workout

    2 Squat Snatch EMOM10'

  • 27.5.2019 Masters EM Workout

    Raaka Rive, ponnistus korkeudesta lähtö 4x3@50%

    Rive + työntö 2+1@70%, 2+1@75%, 2+1@80%, 1+1@85%, 3 x (1+1)@90%

    Työntöveto 2@100%, 2@105%, 3x2@110%

    Stopilla etukyykky (3sek.) 3@70%, 3x3@75%

  • PURE GOLD!!! Workout

    Strength:
    3 X 5 deadlift

    Metcon:
    36 min
    3 min OTM 12/14 X deadlift (jokaisella alkavalla minuutilla)
    3 min assault bike
    3 min max. wall balls
    3 min rest