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

  • 23.10.2018 J&R Workout

    Polvelta voimatempaus 5x3@40%

    Snatch Balance 3@70%, 3x3@75%

    Boksihypyt 5x4

    Russian twist 4x30

  • "Engine" Workout

    "Omatoiminen WOD"

    4-5rds:
    1min Air runner
    Rest 1min...
    1min Ski
    Rest 1min...
    1min Row
    Rest 1min...
    1min Bike erg
    1min Rest...

    *Go sustainable pace!

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    Row 3-5min.

    2 rds:
    5-8 Ring row
    5-8 Deadlift
    5-8 Shoulder press/Push press
    5-8 Burpee over bar

    Mobility...

    B.
    Amrap 6min.:
    3/2 Rope climb
    3-6-9... STOH (50/35)

    Rest 5min...

    Amrap 6min.:
    3 DL (120/80kg)
    7 Burpee over bar

  • Endurance Workout

    • 2 Blocks of 8 Interval of:
    Assault Bike 20’’ @ max effort
    10’’ rest each interval
    4’ rest each blocks

  • Wattbike 45 min Workout

    Wattbike 45 min

  • Friday 19th October Workout

    Skill: Snatch drills

    Wod: “Randy”
    75 power snatch@35/25

    Wod: have a plan how to break this up ! Also there are a lot of reps , make sure you maintain form and keep tension and keep your set up solid.

  • 10/19/18 Workout

    Warm up
    1 Minute Slow Row 
    1 Minute Active Samson

    1 Minute Medium Row 
    1 Minute Active Spidermans

    1 Minute Medium Row 
    1 Minute Push-up to Down Dog

    followed by…

    “Dumbbell Warmup”
    (completed with light dumbbells) 
    5 Stiff-Legged Deadlifts
    5 Front Squats 
    5 Strict Presses
    5 Reverse Lunges (each leg)
    5 Strict Presses
    5 Front Squats 
    5 Stiff-Legged Deadlifts

    Mobility(10:00-20:00)
    Couch stretch 2:00 ea side
    Pigeon 2:00 ea side
    Shoulder distraction(banded) 1:00 ea side

    Skill/Teaching(20:00-30:00)
    Bench
    Bent over row
    Reverse lunge

    W.O.D(30:00-60:00)
    4rds
    Building in weight
    12 db bench press
    12 db bent over row per
    12 reverse lunge(wide base...think squat width)
    then
    100 band pull aparts

    Core(7)
    4rds
    5 v ups
    5 leg raises
    20 flutters(2ct)

    Finisher
    1 min chest opener per
    1 min bf stretch
    1 min quad per

  • Endurance Class Workout

    Pick 1
    - 3000 m Row
    - 2 mile Run (4 track laps, then back to BM room)

    Rest 5 min

    Then 50 burpee Box jump overs 24/20”

    *Score is total time from row/run to completion of BBJO including 5 minute rest time.

  • Metcon Workout

    • 10 Round of:
    Double DB Thrusters (2X22.5/15Kg) 9 reps
    Double Unders 35 reps

  • Weightlifting metcon Workout

    • 15 Min EMOM of:
    BB Squat Snatch 80-85% (Heavy) 1 rep