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

  • Pyörällä valalle ja soutaen takas Workout

    -Air bike 15 min steady pace
    -15 min ohs 1RM
    -row 15 min steady pace

  • Bloody Sunday Workout

    2K Run
    AMRAP 10MIN
    pullups 1-2-3-4-5-6-7...
    Thrusters 1-2-3-4-5-6-7...
    Toes to bar 1-2-3-4-5-6-7...
    2K Run

  • 29.6.2018 CF, kevyt viikko Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • 30 minuuttia venyttelyä

  • Polven hajotus humppa Workout

    20min amrap

    15 mave
    13 vatsat seinäpallo
    11 rengassoutu
    9 punnerrus

  • 800+800 Workout

    Friday 22nd June 2018
    Aerobic Capacity Wod

    Run 800m
    Rest 3mins
    Run 800m
    Rest 3mins
    Run 800m
    Rest 3mins
    Run 800m
    Rest 3 mins
    Run 800m

    Your result will be your
    best effort+your slowest effort.
    Rest 3 mins walk in between sets

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    1min Row/Air bike
    10 Air squat
    10 Sit up
    10 Push up

    2 rds:
    Thruster x5 / Burpee x5

    B.
    For time:
    50 cal Row/Air bike (cash in)
    15-12-9:
    Thruster (42.5/30kg)
    Burpee
    50 cal Air bike/Row (cash out)

    C.
    Cool down...

  • Clean 2 Workout

    Thursday 21st June 2018

    CLEAN

    Performance
    Every 90 Seconds x 10 Sets:
    Clean

    Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

    Fitness
    Every 90 Seconds x 10 Sets:
    2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

    Post loads to comments.
    Exposure 2 of 8

    3 Rounds for Time:
    15 Deadlifts 135/95
    9 Lateral Burpees Over-the-Bar
    6 Push Presses 135/95

    The barbell should be light for you, unbroken on the fast end. Jerks are no-reps.

    Post time and Rx to comments.

  • Triangle ladder Workout

    Row/Bike/Ski
    10-20-30-40-50-40-30-20-10 cal
    Do the amount of cals on every machine on every level. (Ex. 10cal row, 10cal bike, 10cal ski, 20cal row, 20cal bike, 20cal ski ....)

  • Gymnastics + weightlifting Strength

    150 min

    1.Skill
    A. HSW practice for 10 min
    B. BMU practice for 10 min
    C. RMU practice for 40 min
    - Progressions
    - MU 2 x 1 reps + attempts

    2.JG SC 19.3.2018
    A. 5 sets of forearm assisted HS hold

    3.Weightlifting from ATP PS 19.3.2018
    A. 8-10 sets: 2-position snatch below the knee, above the knee, go e. 60-90 sec.

    4.Conditionging from ATP SC 23.3.2018
    A. 10 min EMOM of "Machoman"
    3 power clean + 3 FS + 3 push jerk, reps UB
    Done @ 35 kg
    171/179

    5.Rehab, 2 rounds:
    - Reverse hyper 12 x 4 kg
    - GHD hip extension x 15 reps
    - Gymnastic swimming x 1 rnd

  • Gymnastics + conditioning Workout

    160 min

    1.Skill
    A. HSW practice for 10 min
    B. RMU practice for 40 min
    - Progressions
    - Partner assisted MU 6 x 1 reps

    2.JG SC 14.3.2018
    A. 3 sets of: TGU - 3-5/s.
    10 10 10 kg
    B. 20 min EMOM:
    15-30 sec ring support hold
    15-30 sec chest to ring hold
    15-30 sec bottom of dip hold
    15-30 sec false grip hand
    C. 5 rounds of gymnastic swimming

    3.ATP workout 14.3.2018
    A. Alt. 5 sets of:
    10 KB clean & jerk - 2 x 10 kg KB's
    10-15 ring dip > 10 HSPU, abmat

    B. 24 min EMOM:
    1) 1-3 rope climb - 2
    2) 50 DU
    3) 5 - 10 devil's press @ 25 lbs - 5
    4) 10 - 18 TTB - 10 12 12 12
    5) 20 m heavy slamball carry - 50 lbs
    6) rest