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

  • Tankojumppaa Workout

    3 rounds for quality

    7 powerclean
    7 frontsquat

    50 % of front squat

  • Etukyykky Strength

    1x3@60%
    1x3@65%
    1x3@70%
    1x3@75%
    1x3@80%

  • Deadlifts and shoulder presses Workout

    15-12-9 reps for time of:

    Post time to comments.

  • Engine - 16min AMRAP of your choice Workout

    16min AMRAP of your choice

    Ohje: valitse 2 tai 3 liikettä ja tee niillä 16 minuutin AMRAP. Toistomäärät voit valita itse. Suhteuta harjoitus päivän kunnon mukaan.

  • Kuntopiiri Workout

    1. ( Toes to bar / puolapuuvatsa x 15-20 + yhdenkäden maastaveto 15 + 15 ) x 3
    2. ( Vatsarutistus lisäpainolla 5-10 + suorinjaloinen mv10-15 ) x 3
    3. ( Kylkiliike matkalaukku x 15 +15 + Reverse hyper ) x 3
    4. Kävely tanko päänpäällä (15 askelta takaperin + 15 askelta etuperin ) x 3

  • 26.6.2017 Ma Perusryhmä MV Workout

    Pukkiveto 5x2 (säärestä / polven alta)
    Maastaveto tempausotteella 2x8
    Kulmasoutu 3x10
    Kohautukset 2x20
    "Ylös-alas lankutus" 50-100 toistoa

  • Comp. Class: Team chipper Workout

    Chipper For Time

    In teams of 2-3, cap 30 min

    60 KB Thrusters 2 x 16/12 kg
    60 Toes-to-bar
    60 KB FR Lunge 2 x 16/12 kg
    60 KB Push-ups
    60 KB SDLHP 32/24 kg
    60 Chest-to-bar
    60 KB Deadlift 2 x 32/24 kg
    60 KB Clean (hang power) 2 x 16/12 kg

    Divide the reps as needed.

  • Rope climb Workout

    Complete as many reps as possible in 3 minutes of:
    Legless Rope Climbs to 15′ Target

    Rest 60 seconds until the running clock hits 4:00, and then…

    Complete as many reps as possible in 3 minutes of:
    Rope Climbs to 15′ Target (with legs)

  • 5/19/17 Workout

    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

    Metcon/Metcon-comp(10)
    Elizabeth
    21-15-9
    Clean 135/95
    Ring dips
    mod as needed
    or
    The Ghost(24)
    6 rounds of:
    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute rest

    Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

    ft squat(10)
    3x2

    Finisher
    stretch and roll everything
    60 knee tap crunch

  • back squat wawes 3*(6-4-2) Strength

    back squat wawes 3*(6-4-2)