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

  • Running Workout

    45 min

    15 min light jog
    15min intervals
    15min ligt jog

  • tempaus Strength

    Tempaus 1+1 eka riipusta polven päältä ja toinen lattiasta

    nousu 90%

  • 30.8.2016 Workout

    "Drob dead"
    4 rounds of tabata at each station
    Box jumps overs 24/20
    Deadlift 70/47,5kg
    Box jumps overs 24/20
    Deadlift 70/47,5

  • Running + wod Workout

    15min light jog
    15min (5rounds of 10 stoh @ n.50kg log + 10 pull ups)
    15 min light jog

  • MetCon Workout

    5 min EMOM:
    5 Broad jumps

  • A wod from hell Workout

    20 min amrap

  • 11/16/18 Workout

    Warm up(0:00-15:00)
    Rowling-5rds
    Penalty=burpees
    followed by…

    :45 sec
    Easy Bike 
    Active Spidermans

    :30 sec
    Medium Bike 
    Active Samson

    :15 sec
    Faster Bike 
    Push-ups to Down Dog

    Mobility(10:00-15:00)
    Child's pose-1:00 min

    Skill/Teach(15:00-30:00)
    Bike
    Knees in
    Use arms

    Row
    Fast handle
    Sprint start

    Full Stroke 
    Just Arms 
    Arms And Torso 
    Quarter Slide 
    Half Slide 
    Full Slide

    Transitions on row
    Straps lose

    Pull ups
    Wrap thumbs

    Toes and hips
    Remain hollow and lead way up with toes forward.

    Prep:
    10 Scap Pull-ups 
    5 Kip Swings 
    1-3 Strict Pull-ups 
    3 Pull-ups

    Subs
    In order of preference for stimulus 
    Reduce Repetitions 
    Jumping Pull-ups 
    Ring Rows

    Run through(35:00-40:00)
    5 Calorie Bike 
    4 Calorie Row 
    3 Pull-ups
    then Partner goes.

    Metcon(35:00-60:00)
    Teams of 2
    AMRAP 20
    15/12 Calorie Schwinn Bike 
    12/9 Calorie Row 
    9 Pull-ups
    Alternate rounds

    Opt(12)
    1000m row
    5x50m sprint
    3x6 dip/ring dips super with strict pull ups
    3x3 bent over row

    Finisher
    30 w-raise
    30 pvc pass through
    60 slow bicycles
    1 min samson stretch
    1 min chest opener

  • Tölts Strength

    push jerk kakkosia lattiasta (raakatyöntö)

    6-8 x 1+2

    nousu 80% työnnön ykkösestä

  • Strength Strength

    Ring dip 4x8

  • 22.9.2019 CF Workout

    Lepoja