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

  • Gymnastics Workout

    EMOM16:
    10 Candlestick w/medball
    10-15 Kipping
    20-30sec HS hold
    Rest

    Rest 3 minutes

    EMOM16
    10 Kipping pull-ups
    15-30sec KB bottom up 90/90 hold (choose weight)
    10-15sec Weighted Hollow body hold (scale to 20-30sec hollow hold)
    Rest

  • 24.7.2017 Workout

    Nostajan hikoilu harjoitus.
    45 minuuttia, kevyesti hengästyen. Niin monta kierrosta kun ehtii.
    750 m soutu
    20 istumaannousua
    10 boksi hyppyä
    400m hölkkää
    20 punnerrusta
    10 varpaat tankoon.

    30 min venyttelyä.

  • 24.7.2017 LM Workout

    AMRAP 12
    6 strict pull ups
    9 front squat 60/42,5kg

  • 7/21/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    40-20-10
    double unders/singles x3
    row/airdyne(cals)
    abmat sit-ups

    4x3(15)
    bench/strict

    Finisher
    stretch and roll all hotspots
    100 abs of choice

  • Endurance Class Workout

    Fran on the Run

    Run 800 m
    Fran 21-15-9
    Thrusters & pull-ups
    Run 800 m
    Fran
    Run 800 m
    Fran

    RX #95/65

  • Deadlift Strength

    4x8 AHAFA LM

  • obstacle course Workout

    4 rounds Full military obstacle course with 20kg KB.

    2 min rest between rounds

  • Hypyt Workout

    Hypyt, ponnistus kulmasta. Tanko
    5x3

  • Etukyykky 2RM Strength

    etukyykky 2rm

  • Työntö, tolpilta/pukilta Strength

    2@60%
    2%70%
    1@80%
    1@85%
    1@90%
    1@92%
    1@95%
    1@100%