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

  • Warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    GHD Sit Ups 10 reps

  • Fuel East - Trying to be Festive Workout

    You'll be looking pretty green... but it won't be because of St Patty's Day.

    7:00 per station

    Station 1 For Time
    Mini Fuelathalon
    250m ski > 250m row > 0.12 Curve

    Station 2 AMRAP
    25#/40#
    crawl balls length
    OH Slam Burpee 1,2,3..
    Cross body slams 2,4,6...

    Station 3 AMRAP
    25#/40-45#
    KB Birddog Row x5/
    SA Front rack reverse crossback lunge x5/
    Tall Kneel KB Halo x5/
    SA Deadbug position floor press x5/
    SA Sw x5/

    Station 4 AMRAP
    SL Elevated Plank groiners x12/
    alternating FKT x6/
    Hanging knee raises x6

  • 3/15/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    5 inchworms
    10 sl dl
    5 jing jang

    Metcon/*Rx(15)
    5rds
    200m run
    1 rope climb(mod)
    15 cal airdyne

    Finisher
    50 dbl crunch
    50 slow bicycles
    50 t-raise
    2 min samson stretch

  • STRENGTH Workout

    16 Min EMOM of:
    Odd Min
    BB Back Squats
    90% of 3 @ 9 RPE 1 rep
    Use load of 3 @ 9 RPE of this week
    Even Min
    Strict Handstand Push Ups 5-10 reps

  • 16.3.2018 Workout

    Pystypunnerrus 5x8@kahvakuulat + kuminauhat

    Tanko päänpäällä saksista saksiin

    6x3+3

    Takakyykky samaanvauhtiin

    5x5@50-65%

  • EMOM 35 Workout

    Tuesday 13th March

    EMOM 35min (7ea):
    1) 2 Mid-Hang Snatches
    2) 30-Second Plank
    3) 10 Lateral Bar Over Burpees
    4) 5 Strict Toes-to-Bars
    5) Rest

    Post work to comments.

  • Accessory wod Workout

    EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
    Min 1: 10-15 Dumbbell thrusters 50/35
    Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
    Min 3: 10-15 Wallballs 20/14
    Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
    Min 5: Rest

  • 12.3.2018 nuorten sm Workout

    Pressi tempaus otteelle

    3x5@ 15% kevyempi kuin viime viikolla

    Tempaus
    2@70%
    2@75%
    2@80%
    kahdesti läpi

    Tempaus veto (epäkäs)

    3x3@90%

    Takakyykky

    3x3@70%

  • 10.3.2018 La Voimanostajan lihaskunto/-huolto-treeni Workout

    Kelkkahelvetti osa 666 😈

    1 kierros: kelkka + 20kg, suora edestakaisin
    2 kierros: kelkka + lisää 20 kg (miehet) 10kg (naiset), suora edestakaisin
    3 kierros: kelkka + lisää 20 kg (miehet) 10kg (naiset), suora edestakaisin
    ...tätä jatketaan siihen asti kunnes koneesta loppuu tehot ja vääntö 😅

    Ensimmäiset kierrokset voit ottaa spurteilla, lopussa vain yrität saada kelkan liikkeelle ja pysymään liikkeessä. Hyi helvetti kun tekee hyvää!!!
    Pidä kunnon tauot kierrosten välissä.
    Lopuksi rullaile selkää pehmeällä rullalla + kevyt alakropan venyttely.

  • „Battle of Cracow”: a day before competition Workout

    1. Mobility
    2. 5 min. easy ROW
    3. Easy WOD:

    4 rounds:

    5 thruster 20kg/15kg (empty barbell)
    5 burpees over the bar
    5 air squat

    1. 10 min. easy AAB
    2. Mobility (20/30 min.)