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

  • 9.7.2019 Workout

    Hierontaa/Lepoa.

    Sit piikataan metukkaa. Niin perkeleen kovaa kuin vaan pystyy tekee!!!

    Eli treenejä Ke, To, Pe, Lepo, Su, Ma. Sitten kevennellään, kevyttä hikoilua. Jumija auki, mahdollisesti pieniä laji kokeiluita riippuen millaisia paljastuksia viikolla tulee.

  • Extra Credit 08-07-2019 Workout

    Single Leg Banded Hamstring Curls: 3 x 50 ea. Rest 30s.

  • Onsdag 3/7 2019 Workout

    1,6km run
    50 ball slam
    40 burpees
    30 pull ups
    20 box jump overs

  • Strength Strength

    • 10-10-10-10 of:
    BB Deadlift
    10 @ 8 RPE (Load Repeat)
    55% 1RM 10 reps
    60% 1RM 10 reps
    65% 1RM 10-10 reps

  • 6/6/19 Workout

    Warm up(10)
    100m run

    10 plyo jumps
    20 dwn dog w/foot pedal

    10 walking front kicks
    20 sl dl

    10 cal row
    20 pic n grass

    100m run

    Mobility(5)
    1:00 couch stretch
    1:00 chest opener

    Weightlifting(15)
    Week 3-strict or bench press

    Fittrain(20)
    amrap 20
    30 single unders-challenge up-30 du's
    10 hand release deadlift 135/85-challenge up-225/125
    10 pull ups or c2b-challenge up-2 rope climb or 6 mu
    10 cal row

    Opt(12)
    800m x2-rest=work
    5x1 deadlift
    5x5 bk+hip ext
    3x1 rope climb or practice

    Finisher
    30 cuff iso
    15 side plank pt
    1:00 min plank
    1:00 min ham stretch

  • Deadlift (main site Tuesday 181009) Strength

    Deadlift 10-10-5-5-3-3 reps

  • For time Workout

    40 Kipping Handstand Pushups
    20 Ring Muscle-Ups
    10 Rounds of "Macho Man"

    1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks

    Rx:82.5/60

    Time cap: 20min.

    • Stimulus wise, we are looking for a barbell load that we are confident we could complete 9+ unbroken clean and jerks with, when fresh, touch and go style. A heavier barbell, but one that we can consistently move with.

  • 6.6.2019 Workout

    Run

    10 min pk
    2 min vk
    10 min pk
    5 min vk
    10 min pk
    7 min vk
    5 min pk

  • 6/5/19 Workout

    Warm up
    3rds
    10 single leg deadlift
    10 jax
    10 hollow rocks

    Mobility(4)
    1:00 min IT stretch

    Fittrain Intervals(16)
    :25 on/:35 off
    plank to bridge
    rope slams
    body builders
    toe taps

    Opt(12)
    800m run
    5x5 superman
    :60 l-hang

    Finisher
    30 t-raise
    60 alt toe touch
    1:00 bf stretch

  • Death by Wall Ball / Burpee Workout

    1 WB
    2 Burpees
    3 WB
    4 Burpees...etc

    Each minute, until no completion of round
    20 minute time cap