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

  • 5/22/19 Workout

    Warm up(8)
    3rds
    15 jax
    10-180 jumps
    5-body builders

    Mobility(5)
    1:00 min quad stretch
    1:00 min shoulder distraction

    Fittrain Intervals(16)
    :35 on/:25 off x4
    jump rope
    mountain climbers
    10m shuttle sprints
    rope slams

    Opt(12)
    800m run
    gym goat
    5x20m sprint-rest 1 min between runs

    Finisher
    30 t-raise
    60 oblique crunch
    1:00 min IT stretch

  • 24.5.2019 Sali Workout

    Tempaus polvelta + Raaka tempaus (lattiasta)

    7 x ( 1+2)@65-75% (te)

    VAPU 4x10@50%

    Etukyykky 5x5@75%

  • 23.5.2019 Workout

    EMOM 10

    2 x Back Squat 80%

  • 23.5.2019 Workout

    AMRAP 22

    60 KB Deadlift 2x24kg/2x16kg
    35 KB Thrusters 2x24kg/2x16kg
    20 OH Stationary Lunge 2x24kg/2x16kg

  • 24.5.2019 Workout

    lepoja

  • Front squat Strength

    5 Sets of 2
    Pausing Front Squats 3s pause in the bottom of each rep.

    Set #1 - 65% of 1RM Front Squat
    Set #2 - 70%
    Sets #3+4+5 - Build to a heavy double.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds:

    1) 10-20 Bar Hanging Hip Touches
    2) 10 V-Up + 10 Hollow Rock

    RPE 3

  • Quality work Workout

    20 Minutes on the clock with 1 Kettlebell:
    10 Single Arm Russian Swings Right
    10 Single Arm Russian Swings Left
    8 Single Arm KB Rows Right
    8 Single Arm KB Rows Left
    6 Single Arm KB Thrusters Right
    6 Single Arm KB Thrusters Left
    4 KB Front Rack Forward + Reverse Lunges Right
    4 KB Front Rack Forward + Reverse Lunges Left
    2 Turkish Get-ups Right
    2 Turkish Get-ups Left
    *Rest as needed between rounds
    goal: 4 rounds

  • Interval Workout

    EMOM 10 mins
    odd: 3-5 Chest 2 ring pull up (sc:3x negative )
    even : 3-5 kipping ring dip

    RX+: EMOM 10 : 1-3 ring mu each min

  • Extra Credit 23-05-2019 Workout

    Banded Alphabet: 3 sets on each side. Rest 60s.