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

  • 5/23/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    walking knee grab
    walking heel grab
    walking side lunge

    Metcon/*Rx(16)
    Tabata :20 work :10 rest x8
    row (cals)
    abmat sit ups/*ghdsu
    du's/singles
    airdyne(cals)

    gym goat /cc movements(10)

    Finisher
    60 oblique crunch
    2 min barbell quad smash
    2 min lax ball smash
    2 min IT stretch

  • Endurance Wod Workout

    5 min AMRAP
    7 goblet squats (use DB or KB)
    7 pull ups or ring rows

    Rest 1 min.

    5 min AMRAP
    10 slam balls
    5 Handstand push ups or pike push ups

    Rest 1 min.

    5 min AMRAP
    15 sit ups
    25 DU or 75 Singles

    Rest 1 min.

    5min AMRAP
    10 cal row
    5 burpees with overhead press

    Rest 1 min

    5 min AMRAP
    7 box jumps
    7 T2B

  • Onsdag 27/6 2018 Workout

    A: TGU 3-3-3

    B: 12min amrap:
    16x Farmer carry alternating reverse lunge steps
    8 Burpees
    8 TTB

  • Onsdag 20/6 2018 Workout

    A: Every 90sec12min
    In 8 sets build up to 1 heavy rep Power Snatch

    B:12 min amrap
    12 OHS 42/30kg
    9 Push ups
    6 Box jumps

  • Adv. Class: Flight simulator Workout

    DU ladder

    Complete the following double-under ladder, pausing between sets, but doing each set unbroken. If you miss a rep, you have to start that set over. Rest as needed in between sets, but score is total time.

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    OR

    5-10-15-20-25-30-25-20-15-10-5

    TC 15 min

  • 4/27/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    8 wallballs
    8 inchworms
    8 cal row

    "GERALD ATWOOD" hero wod

    AMRAP in 10 minutes
    1 Clean
    2 Front Squats
    1 Shoulder-to-Overhead

    Workout weight is 70% of your 1 Rep Max

    Finisher
    60 cross crunch
    30 halo
    2 min samson per

  • Hertsikan Vahvin lajit 1 ja 2 Workout

    Eka laji (time cap 8 min)
    500 m row
    50 du
    5 köysikiipeilyä
    50 du
    500 m row

    rest as needed

    Toka laji (time cap 5 min)
    45 m double kb oh carry
    15 m handstand walk
    45 m double kb oh carry

    Kolmas laji
    3 x 2 min
    15 burpee deadlift db 22.5/15 kg
    max rep front rack lunges dn 22.5/15 kg
    One minute rest between intervals

    burpee deadlift: pidä käsillä käsipainoista kiinni ja tee burpee, nouse ylös. Vähän niin kuin man maker ilman rive-työntöä

    Kisoissa vähimmäismatka oli 2.5, skaalaa sitä tarpeen mukaan. Jos on ihan utopiaa käsilläkävely niin ota max 10 yritystä)

    Kolmas laji (laitan aamulla kun julkistettu)

  • Metcon Workout

    • Final WOD ISD Scegli e prova uno dei WOD delle finali.
    Or
    • 4 Round of:
    Standard Push Ups 25 reps
    BB Front Squats (40Kg) 20 reps
    BB Push Press (40Kg) 20 reps
    GHD Sit Ups 25 reps
    24 Min Timecap

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    3 rds:
    90s. Row
    12 KB swing
    6 Burpee

    Mobility (hamstrings / glutes)

    1 rnd:
    Row 30s. (hard)
    5-7 DL (102.5/70)
    4-6 Bar over burpee

    B.
    For Time:
    1,000 Meter Row
    30 Deadlifts (102.5/70)
    50 Barbell-Facing Burpees

    C.
    Cool down:
    Easy row 3-5min
    Foam rolling

  • 3 DAY SPLIT IN 50 MINS - RONCY Workout

    Warm up
    60s on X 10
    WGS
    Int/Ext taps
    Rev Lunge kick
    Chest Stretch & Arm Circles
    Groiners
    Lat Lunges
    Pile Push Up
    Beast Wave & torsion taps
    TRX Oblique Practice
    Burpee
    10 mins

    CHEST & ABS
    12 reps DB Bench Press
    12 reps Penguin Fly
    12/ TRX Oblique Ab Roll Out

    SHOULDERS & GLUTES
    12 BB Strict Press
    12 KB DL/SWING
    know your limit, Play within it

    QUAD & CARDIO
    50 Mini Band SQ Jumps
    150m Row or 150m Ski
    2 ppl start on machine, 2 ppl on Exercise
    alt Ski & Row

    8 mins CIRCUITS
    2 min transitions

    AS MANY ROUNDS AS POSSIBLE