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

  • Strength&Conditioning - Back Squats and GHD´s Strength

    E4MOM for 5 rounds:

    4 Back Squat @75-85%
    20 GHD Sit-Up

    Ohje: Skaalaa tarvittaessa kuormaa. Tee kyykyt unbroken, lepää hetki tai tee heti perään istumaannousut. Aloita uusi sarja joka neljäs minuutti.

  • Kauhia kutonen Workout

    6 x TABATA
    Laske toistot/kalorit

    1. Row (cal)
    2. WB 20/14
    3. KB snatch 24/16
    4. Abmat
    5. TTB
    6. SkiErg (cal)

  • Handstand Class 13/04/2017 Workout

    General Sweat
    - 5:00 of getting a basic sweat.

    Wrist Mobility
    On all 4s and arms locked for all movements.
    Rock into stretch for :02, then rock out of stretch.
    Repeat for the required reps.
    - 10 reps fingers towards knees.
    - 10 reps fingers towards knees, palms up.
    - 10 reps fingers forwards.
    - 10 reps arms and fingers turned inwards as far as possible, then stretch.

    Upside Down Conditioning
    Superset between these movements without additional rest.
    4 rounds
    - Tripod Headstand :15-:30
    - Seated Shoulder Flexion Stretch with weighted stick :15

    Core Conditioning
    Superset between these movements without additional rest.
    4 rounds
    - Bent Hollow Hold :15-:30
    - Cot/Cow Stretch x 5 reps

    Skill
    15-20/side x Kick up to handstand with 'feather-touch' on the wall only. Try to be silent. Doing reps starting from both legs.

    Cooldown
    5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

  • Lördag 20/5 2017 Workout

    Partner WOD:
    Cash in 80 cal rodd
    60 wallballs
    50 pullups/ring rows
    50 thrusters 40/30 kg
    40 toes to bar/hanging nee raises
    40 shoulder to overhead 40/30
    30 front rack lunges 40/30 kg
    30 handreleased pushups
    20 RKB Swing 24/16
    20 burpee boxjumps

  • Lenkki Workout

    ☆☆☆☆☆☆☆☆

  • viikko 14 WoW - sunnuntai Workout

    4 kierrosta:
    20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
    4 kuppia, pidä 10 sek per kerta
    10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
    20 askelkyykkyä (10 per puoli)

    Tulokseen tehdyt kierrokset, muista myös peukuttaa kavereita!!!

  • Viikko 14 WoW - keskiviikko Workout

    4 kierrosta:
    20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
    4 kuppia, pidä 10 sek per kerta
    10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
    20 askelkyykkyä (10 per puoli)

    Tulokseen tehdyt kierrokset, muista myös peukuttaa kavereita!!!

  • 3/31/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/*Metcon-comp(12)
    amrap 12
    6 wallballs 16/12 *20/14
    4 abmat sit up/*ghdsu
    2 c2b mod as needed/*muscle ups

    bench/strict(10)
    work up to heavy

    Finisher
    2 min chest opener
    2 min cobra
    stretch/roll

  • Emom 16 Workout

    EMOMx 16:
    Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
    Minute 2: 15/12 Calorie Bike
    Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
    Minute 4: 15/12 Calorie Row

  • Endurance - partners Workout

    In teams of 2 for 30 minutes, partners work 30 s on/off basis:
    40 med ball slams
    40 box jumps
    40 cal ski
    40 sit ups w/ med ball