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

  • Monday 03/09/18. Workout

    Every 5 minutes for 5 rounds:

    10-8-6-4-2

    pull ups

    wall ball

    After party:

    3* max rep strict HSPU into kipping
    90 sec rest

    100 lateral raises in as few sets as possible

  • 1.9.2018 delod cycle Workout

    7 rounds, 0:40 on, 0:20 of

    box jumps
    tng power clean + push jerk 50-60%
    weighted sit ups

  • 2.9.2018 deload cycle Workout

    row 1000m
    run 800m
    row 1000m
    run 800m
    row 1000m
    run 800m
    row 1000m
    run 800m

  • Lopputuuletus - Lunges <3 Strength

    Three sets of:
    Good Mornings x 6 reps @ 3011
    Rest 60 seconds
    Alternating Reverse Backrack Lunges x 12 reps
    Rest 2 minutes ~ sets.

    Sama tanko molemmissa liikkeissä - semmonen paino jolla liikelaajuus on hyvä eli rohkeasti painoa pienemmäksi!!
    Merkitse Lungesit.

  • Friday 31st August Workout

    Strength: 10 mins to complete 10-8-6-4-2 unbroken pull ups (weighted if needed)

    Wod: “Annie”
    50-40-30-20-10
    Dus
    Sit ups

    Strength: any pull up is allowed , if they are a strength wear a weighted vest or go strict

    Wod: ho hard and fast , aim to go unbroken on this Wod.

  • EMOM 12 min Workout

    EMOM 12 min

    5-10 Pushups (about 50% of max reps)
    45" Single Arm KB Lateral Box Step-overs

  • AMRAP 20 min (TEAM) Workout

    AMRAP 20 min (team)

    21+21 m Wheelbarrow
    7 Burpee Unders (burpee + crawl under team-mate's plank)
    14 Suitcase Deadlifts (80/55kg)
    21 Double-Unders (you-go-I-go, scale to --> SU x 3)

  • 31.8.2018 CF Workout

    Takakyykky 3RM
    1 x max reps @85%
    Kuminauha hypyt
    6x2
    Varpaat tankoon 50kpl

  • 30.8.2018 Workout

    Raaka Rive + samaan vauhtiin raakatyöntö + suoraan alas tiputuksesta työntö

    8 x (1+1+2)@50-70%

    Etukyykky

    5x4@50-60% (tanko liikkuu kokoajan)

    Samoille jaloille tempaus + tempaus

    8x(1+1)@60-75%

  • 8/29/18 Workout

    Start up
    stretch 4 mins

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

    2rds(8)
    walking front kicks
    run back
    side lunge
    side shuffle back
    heel grab
    heels to rear back

    Metcon(20)
    3rds
    20 jax
    15m sprint
    10 p2b
    15m sprint
    then
    3rds
    20 mclimbers(2ct)
    15m sprint
    10 reverse burpees
    15m sprint
    then
    3rds
    20 sim mountain climbers
    15m crab walk
    10sec wall sit
    15m bear crawl

    @27:00
    bench/strict 10-8-6-4-2
    choose load

    @42:00
    Finisher
    50 dbl crunch
    15 side plank pt per
    2 min IT stretch