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

  • 20 min mobbailua Workout

    Käytä 20 min oman liikkuvuus/ hallintaongelmasi hoiteluun

  • strength 4 CF - mesocycle 1, pt. 1 - KP Strength

    #Strength
    2 @ 50% in 4” release/2” still ladder (+ 5%), 4x4 @ day max reps of:

    • BB Klokov press

  • 10/15/16 Workout

    CLASS WILL BE AT 9:00 am SATURDAY

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 dips
    8-12 kbs
    12 du's or attempts

    clean-work up to 5 hvy tng(12)

    Metcon/*Metcon-comp(16)
    3rds
    400m run
    20 step ups/*box jumps 24/20
    10 cleans *135/95-115/75
    5 burpee pull up/*bar muscle up

    Finisher
    2 min hip opener
    2 min sh distraction
    1 min max rep sit ups

  • Pull-ups, Push-ups, Squats, and Rowing (161011) Workout

    Complete rounds for 20 minutes of:
    - 5 pull-ups
    - 10 push-ups
    - 15 squats
    - 20 pulls on the rower

    Score is total calories rowed.

  • PK-Treeni C uinti Workout

    Uinti 1:
    100m uiden alkuverryttely
    4x25 metriä potkuja
    4x25 metriä (12,5m sukeltaen+12,5m uiden)
    4x25 metriä uiden reippaasti
    14x50m (ensimmäiset 7: 25m potkuja+25m uiden, toiset 7 kokonaan uiden)
    100m loppuverryttely

    Uinti by Noora

    UINTILAJIT KAIKISSA VAPAAVALINTAISET, MUTTA SUOSITELTAVAA OLISI UIDA AINAKIN KAHTA ERI LAJIA.
    LAJEJA KANNATTAA VAIHDELLA MYÖS SARJOJEN AIKANA, KOKO SARJAA EI TARVITSE UIDA SAMAA LAJIA.
    TAUOT OMAN TUNTEMUKSEN MUKAISESTI.

  • 45 min. Intervalleja ja yleisliikkeitä Workout

    0- 5 min . 5 Voimaurheilijan yleisliikettä + 400 m juoksua
    5-10 min. 5 Voimaurheilijan yleisliikettä + 400 m juoksua
    10-15 min. 5 Voimaurheilijan yleisliikettä + 400 m juoksua
    15-20 min. 5 Voimaurheilijan yleisliikettä + 200 m juoksua
    20-25 min. 5 Voimaurheilijan yleisliikettä + 200 m juoksua
    25-30 min. 5 Voimaurheilijan yleisliikettä + 200 m juoksua
    30-35 min. 5 Voimaurheilijan yleisliikettä + 100 m juoksua

    Palauttelua yksi kierros korttelin ympäri tai soutua 4-6 min.

  • KB Shoulder press Strength

    3 x 7 reps with 2 kb
    After every workset max reps of supine ring row

  • Wod 23092016 Workout

    For time (cap: 30 min):
    - 20 Hollow Rocks
    - 20 V-ups.
    - 20 wall ball shots 12/9/6 kgs.
    - 40 sec. back extension hold (6/4 kgs).
    - 40 Toes to bar.
    - 40 Push-ups.
    - 60 Limpiaparabrisas.
    - 60 Plank hold. 1 arm and 1 leg up.
    - 60 Air squats.
    - 70 Mountain climbers.
    - 60 Plank hold, changing arm and leg up.
    - 60 Circles with Medicine ball (6/4 kgs).
    - 60 DU.
    - 40 Lateral crunches (20 + 20).
    - 40 sec L hold with medicine ball (6/4 kgs).
    - 40 Push press 20/10 kgs barbell.
    - 20 roll outs.
    - 20 Hollow rocks.
    - 20 Pull-ups.

  • Sunday Push-Pull Workout

    20 x Strict Pull-Ups
    40 x Strict Press @ 42.5/60kg
    20 x Strict Pull-Ups
    *During the WOD - On the Minute – 20 x Double Under

  • ENDURANCE CLASS Workout

    Partner WOD: 1 RFT-
    *** each partner will complete every rep***
    100 alt. Step-ups holding KB (53/35) each
    100 yard bear crawl- can do at the same time
    100 yard equipment carry, then carry equipment back (8 total trips) each team will carry:
    - 45lb barbell
    - 10lb med ball
    - 25lb plate
    -2- 10lb plates (1 in each hand)
    Partners will alt taking a pc of equipment 100 yards, put it down, then run back. Next partner will do the same with next pc of equipment...etc
    43 slam balls- can split reps to take turns but each partner must complete 43 reps

    What the WOD stands for:
    100 step-ups= flights of stairs climbed
    100 yd bear crawl= search & rescue
    100 yd carry of 100lbs= weight of equipment worn
    43 slam balls= forcable entry