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

  • Rest day Workout

    Rest day

    KIHU:n pikkujoulut

  • four wheel Workout

    2 Rounds:
    75 du
    15/12 Calorie Assault Bike
    12 Squat Cleans (115/80)

  • TTP Strength 12.12.2016 week 4/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Progressions
    BMU 15 x 1 reps

    1.Weightlifting

    A. Suggested snatch warm up
    A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    B. Clean and jerk – not done

    2.SPP (Conditioning)

    A. 4 minute AMRAP
    50 GHD sit ups
    Max distance row / 335 m

    REST 3 MINUTES

    B. 4 minute AMRAP
    50 wall balls @ 9/6kg (20/14lbs)
    Max distance row / 315 m

    REST 3 MINUTES

    C. 4 minute AMRAP
    50 burpees
    Max distance row / 80 m

    REST 3 MINUTES

    D. 4 minute AMRAP
    50 air squats
    Max distance row / 580 m

    Score. Total distance on the rower = 1310 m

    3.Cool down
    A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
    B. Lunge Flow

  • Athletic drills Workout

    EISB Students, get faster by using this fun athletic drills before your main part of WOD.

  • 1/27/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    4rds
    9 push ups
    7 pull ups
    5 inverted burpees

    Finisher
    stretch and roll any hotspots(5)
    30 leg raises

  • Rest day Workout

    Rest day

  • ENDURANCE CLASS Workout

    20 minute EMOM
    4 burpee pull ups, 6 OH alt weighted lunges 35/25, 8 American KB swings 53/35

  • For time Workout

    2km Bike
    1km Row
    1km Ski

  • 28.1.2017 Strength

    Tempaus maasta+tempaus riipusta+valakyykky
    3x50%
    3x60%
    3x70%
    3X75%
    3x3@80%

  • A. Strongman conditioning Workout

    E5MOM x 5

    AFAP
    50m Double DB farmer carry @27.5kg
    25m sled sprint + 20kg
    7 Deadlift @120kg