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

  • 6/30/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(15)
    30-20-10
    ft rack lunge 65/35-*75/55
    bfsu/ghdsu

    ft squat(12)
    4x2

    Finisher
    2 min quad smash
    30 hip rotations
    60 temp tantrum

  • Supersets (CFP 06/17) Workout

    3 sets
    3 x strict press 85% & 15 face pulls

  • Power&Speed - Power Clean + Split Jerk Strength

    Power Clean + Split Jerk

    5-7 sets, no more than 80% of your 1RM

    Ohje: tee 5-7 sarjaa raaka rinnalleveto + työntö saksiin. Pidä painot maltillisina, äläkä nousu ainakaan yli 80% ykkösmaksimistasi. Skaalaa päivän kunnon mukaan.

  • 17.7.2017 Ma Perusryhmä MV Workout

    Pukkiveto 5x2 (säärestä/polven alta)
    Maastaveto tempausotteella 4x8
    Kulmasoutu 100 toistoa
    Kohautukset 100 toistoa
    Normilankku 5x1min (lisäpaino tarvittaessa selässä)

  • 12.7.2017 Ke Perusryhmä PP Workout

    Sotilaspenkki: lämmittelyt alle + omapaino x max toistot. Naiset 50% omasta painosta
    Vauhtipunnerrus 5x5
    Kapea penkki 3x12
    Face Pull 100 toistoa
    Ojentajat kuminauhalla 100 toistoa

  • SSSS Saturday Workout

    Amrap 30 mins

    10 rounds ( 5 rounds each )
    8 Wall ball
    4 Power Clean @60/40kg

    Then

    10 rounds ( 5 rounds each )
    8 burpees
    4 thurster @60/40kg

    Then

    10 rounds ( 5 rounds each )
    8 T2b
    4 squat Clean @60/40kg

    Partner A must complete both movements before Partner B starts the next round.

    If you manage to finish all 30 rounds then you start again from the beginning until time ends.

    You must use same weight/barbell for all the movements so scale the weight smart!

  • Metcon Workout

    • “Kalsu” For Time:
    BB Thrusters (60/40Kg) 100 reps +
    EMOM:
    Burpees 5 reps
    20 Min Timecap
    Scala eventualmente il carico (ex: 50/35 o 40/30Kg) in maniera tale da completare il WOD entro il
    timecap

  • Extra Credit 23-07-2018 Workout

    2 Options:
    – 400 Meter Sled pull/push at light weight
    or
    – Reverse Hypers: Accumulate 75-100 Reps

  • Tiistai 26.6 Workout

    Odd-Object Conditioning
    3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:
    1st 50 Meters – Left Arm Overhead, Right Arm Hang
    2nd 50 Meters – Right Arm Overhead, Left Arm Hang
    3rd 50 Meters – Both Front Rack
    4th 50 Meters – Both Overhead
    *Athlete’s choice on loading. Rest as needed between sets, with the intention
    on each set being unbroken. Free to build between sets.

  • Adv. Class: 4 Rounds for Quality Workout

    4 Rounds for Quality

    8+8 OH Lunges 24/16 kg or 22,5/15 kg
    - 1 min rest -
    8 Thrusters 2x 24/16 kg or 22,5/15 kg
    - 1 min rest -