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

  • Wod 7.4.2018 Workout

    1.
    3 kierrosta ilman kelloa
    10-12 Scapula Pullup
    3 High Box Jump
    8 Barbell Kang Squat

    2.
    70min matalilla sykkeillä
    500m Row / Ski / 1000m Bike
    10 Ring Row (Tempo 2222)
    2+2 Turkish Get Up
    10 Pistol Squat – hallittua tekemistä, älä kiirehdi.

  • Monday 9th April Workout

    Strength: 20 mins to find a 1rm
    Front squat

    Wod: Complete a round every 2.00
    For 6rds
    Rd1-400m run
    Rd2-400m row
    Rd3-100 DUs

  • Power Cleans Workout

    THURSDAY, MARCH 29th, 2018

    POWER CLEAN
    1-1-1-1-1

    Warm up and work up to a heavy single Power Clean.

    Post loads to comments.

    HANDSTAND WALKING
    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

    Post work to comments.

  • Friday 5th April Workout

    Skill: Olympic lifts

    Wod: "Amanda" 9-7-5
    RMU
    Sq Snatch@60/40kg

    Wod: remain in control of breathing in this high skill Wod. Aim for quality movements and solid set up and execution of snatch

  • Another Triangle Sprint Workout

    5 Rounds for time

    This one is supposed to hurt - expect the pain and go harder that you would want to

    Take 2 minutes break between rounds (Not less, not more) - Your score is total time, including the breaks

    TIMES TO BEAT (per round)
    Beginner athlete: 4min 52sec
    Average athlete: 4min 3sec
    Advanced athlete: 3min 14sec
    Elite athlete: 2min 26sec
    Regional athlete: 2min 6sec

  • 26.3.2018 nuoret Workout

    Pressi te - otteelle
    3x5

    Tempaus, lattiasta ja polvelta
    1+1@70
    1+1@75 x 2
    1+1@80 x 2
    1+1@85 x 2

    Te veto polvelta

    3x3@100 %

    Etukyykky

    3x3@75

  • 3/22/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    2 suicides
    4 superman
    6 lunge

    Metcon/*Rx(15)
    ot 3 min complete the following :
    12 ab mat sit-ups
    200m run
    12 goblet lunge 35/25-*45/35

    score equals time if slowest round

    3x5
    bk and hip ext
    ghdsu

    Finisher
    50 over under(abs)
    50 arm circles
    1 min sh distraction
    1 min IT stretch

  • Weightlifting metcon Workout

    24 Min E6MOM (ogni 6 minuti x 4 volte) of:
    BB Power Snatch 2 reps + BB Hang Squat Clean 2 reps + BB Power Clean & Jerk (70/45Kg) 2 reps Assault Bike 20/15 Kcal sprint
    BB Power Snatch 2 reps + BB Hang Squat Clean 2 reps + BB Power Clean & Jerk (70/45Kg) 2 reps BB Complex must be unbroken.

  • Weightlifting strength Strength

    (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
    BB Squat Snatch + Overhead Squat

    Start @ 80% 1RM and add weight by feel.

    Target is complete 10 good sets, not to hit a max.

  • Adv. Class: EMOM 9 min Workout

    EMOM 9 min

    In 90s:
    5 snatch 52/43 kg
    In 60s:
    10 WB
    Hollow to arch roll
    30s:
    Rest