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

  • "Sorry, am I interrupting?...." - EAST Workout

    Running Mechanics
    A march
    A skip
    Ladder - high knees .05 curve 60% RPE run
    Ladder - in, in, out - 0.02/ SL Pulls
    Ladder - Lateral High knees R/L 0.04 curve 80% RPE run
    Broad Jumps - 0.02/ SL Pulls
    10mins

    6 partnerships, 2 ppl per, each partnership will share :
    1 KB (for 2 handed swings)
    1 BB (for OV standing press)
    1 TRX

    EACH PARTNER WILL TRY TO COMPLETE :
    100 KB swings
    100 OV BB press
    100/ TRX Side Knee Ins
    100 TRX Row
    100 Ab Mat MB Sit Ups

    Every 5 mins trainer will interrupt you ...

    2 ppl at a time, once first pair is at CURVE next pair will begin ...
    3 Burpees (GET SOME AIR PEOPLE!)
    .03 SPRINT
    3 MB Chest Slams (nothing less than 25lbs)
    3 Plyo PU (STRICT if NEED BE)
    ... then CARRY ON!!! Values & distances subject to change according to trainer mood.... :D

    40 mins

  • Interval Workout

    3 x 500m run (rest 50s between each)
    Rest 4 min
    5 x 100m run (rest 20s between each)
    Rest 4 min
    3 x 400m run (rest 40s between each)
    Rest 4 min
    5 x 100m run (rest 20s between each)
    Rest 4 min
    3 x 300m run (rest 30s between each)

  • 15.3.2017 Ke Perusryhmä PP Workout

    Penkkipunnerrus 4x8x65-75%
    Pystypunnerrus 3-5x8-12
    Ojentajapunnerrus otsalta 3x10
    Hauiskääntö 3x10
    Istumaannousu 3 x "max toistot"

  • 8.3.2017 Ke Perusryhmä PP Workout

    Penkkipunnerrus 4x8x65-75%
    Pystypunnerrus 3-5x8-12
    Ojentajapunnerrus otsalta 3x10
    Hauiskääntö 3x10
    Istumaannousu 3 x "max toistot"

  • 1.3.2017 Ke Perusryhmä PP Workout

    Penkkipunnerrus 4x8x65-75%
    Pystypunnerrus 3-5x8-12
    Ojentajapunnerrus otsalta 3x10
    Hauiskääntö 3x10
    Istumaannousu 3 x "max toistot"

  • 20.3.2017 Ma Perusryhmä JK Workout

    Jalkakyykky 4x8x65-75%
    Maastaveto suorinjaloin 3-5x10-15
    Jalkanostot tasapenkillä 3x"max toistot"
    Etuheilautus kahvakuulalla 3x20-30

  • Push Jerk Workout

    A: 15' to find 1RM
    Push Press

    B: EMOM 5'
    Push Jerk

    C: AMRAP 7'
    30 DU
    15 OH Squat

  • Winter War 2017 laji 7. Workout

    For time

    400m juoksu
    15 Tempaus
    80/60 m kelkan työntö
    2x: 25 boksin yli hyppy + 50 DU
    400m juoksu
    50 Seinäpalloheitto

  • Split Jerk 1RM by Ase Strength

    8 rounds every 16 mins.

    1. 40%
    2. 50%
    3. 60%
    4. 70%
    5. 80%
    6. 90%
    7. 100+%
    8. 100+%

  • 2/3/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(12)
    tabata 20sec work/10sec rest x8rds
    lunge
    cal row/airdyne
    bfsu

    bench/strict(10)
    5x2 climbing

    Finisher
    roll any hotspots(5)
    50 cross crunch