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

  • Accessory work Workout

    3-5 rds:
    40m Sandback carry (70/45kg)
    40m Push sled (~+80/55kg)
    40m OH walk (~70/45kg)
    40m Pull sled (~+80/55kg)
    (rest as needed)

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    Run 400m
    12 Air squat
    6 Push up
    12 Sit up
    6 Ring row

    Mobility...

    Thruster/C2B technique...

    B.
    3 RFT:
    400m Run
    21 Thruster (42.5/30kg)
    15 Burpee over bar
    9 C2B

    C.
    Cool down:
    Easy run/walk 3-5min.
    Stretch/foamrolling

  • Not hill sprints Workout

    But kinda like hill sprints...

    First,
    In teams of three complete one of the following

    2000m row
    1750m ski
    1.0 run

    Each team member must complete 20 steps farmers carries (>30) and 20 steps crawls before their next turn conditioning.

    Then the fun starts:
    Every (wo)man for themselves

    100 Goblet squats (>20)
    50 OH Slams (25/40)
    100 TRX rows
    50 box ups (20/24)
    100 hollow rocks

    Then pick one of to finish off

    250 row
    225 ski
    0.12 run

    Call it a day.

  • 28.7.2018 Masters MM Workout

    tempaus + "snatch balance " RM
    1+1@95%
    1+1@90%

    rive + raakatyöntö + työntö RM
    1+1+1@95%
    1+1+1@90%

    Etukyykky 2RM
    2@95%
    2@90%

    Suorinjaloin mave 3x4

  • 7/13/18 Workout

    stretch for 4 mins

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

    3rds(8)
    10 halo
    10 pass through
    10 over under

    Metcon/*Rx(25)
    5 giant sets
    8 floor press
    8 hammer curls
    8 dips/*strict ring
    8 reverse fly
    8 floor wipers
    16 cal ad/row(high damper)

    Finisher
    1 min chest opener per
    1 min bf stretch
    30 scap push ups
    50 kneeling crunch

  • Extras Workout

    1a) ”Shoulder Circuit #2”: 3 x 10 ea. Rest 30s.
    Lateral raise + front raise + cuban press
    1b) DB Hammer Curls: 3 x 10. Rest 30s.

  • Maanantai 2.7 Workout

    Van Damme
    For Time:
    30 Snatches (135/95)
    10 Ring Muscle-ups
    30 Clean & Jerks (135/95)
    10 Ring Muscle-ups
    30 Thrusters (135/95)
    10 Ring Muscle-ups

  • Adv. Class: ElizabEMOM Workout

    ElizabEMOM!
    Building towards the benchmark ”Elizabeth” (21-15-9 FT Clean 61/43kg and ring dips)

    1. Cycle
      90” intervals
      12 / 8 / 6 Power clean 61/43 kg
      6-12 / 4-8 / 2-6 Ring dips

    2. Cycle
      100”
      15 Power clean
      9-15 Ring dips
      90” intervals
      10 / 7 Power cleans
      6-10 / 3-7 Ring dips

    3. Cycle
      110”
      18 Power clean
      12-18 Ring dips
      100”
      12 Power clean
      8-12 Ring dips
      90”
      8 Power clean
      4-8- Ring dips

  • 19.6.2018 Workout

    Riipusta raakarive, polvelta (rive %)
    5x2@60%
    5x2@65%

    3x10 leuanveto
    3x15 kulmasoutu tangolla
    3x14 askelkyykky kävely, lisäpainoa

  • 6/8/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    5 super man
    10 bicycles
    5 crunches

    Metcon/*Rx(34)
    10 x 100m shuttle on the minute(record slowest)
    then
    "APPEAL TO GOD" courtesy of horseman
    3 rounds (24 minutes total)
    1. GHD sit up
    2. V-sit
    3. Static hold on rings (top of push up position)
    4. Tuck hang
    5. Right plank
    6. Front plank
    7. Left plank
    8. Vertical sit up
    (30 seconds of each followed by 30 seconds of rest during which 5 perfect pushups must be done = one round)

    accessory
    3x6 giant
    curls
    row
    db press
    oh ext

    Finisher
    1 min of each of the following :
    s/a para stretch
    chest opener
    mod y hold
    quad stretch
    hip opener