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

  • TFW Helsinki Week 4, Hurrikaani (07:30) Workout

    Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
    WARM-UP
    Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).

    ENERGY CIRCUIT
    1. Sled (with 10kg weights)
    2. Push up Plank
    3. MB Thruster 10kg MB max
    4. TRX Row (body weight)
    5. 2KH + 1KH (10 + 5 + 5) with 12kg for 2KH and 10kg singular arms
    x 3 sets at 30/30

    COOL DOWN
    Deep breathing, mix of stretches and slower paced running/walking.

  • WOD 060215 "PRDAY" Workout

    E.M.O.M. 10'

    ► 06 DeadLift

    Touch & Go

  • HOME Workout

    6 ROUNDS

    5 swing 32kg
    7 one arm row 32 kg (7 sx + 7 dx)
    9 lunges (9 sx + 9 dx)
    11 double unders

  • wednesday Workout

    Mo/Stability:
    int/external rotation,3way shoulders, long squat/rock, lunge twists, pass through, curtsies

    Strength/Skill:
    HSPU

    20 min AMRAP

    WOD:
    30 goblet squats(35/53)
    20 pull ups
    10 push press (95/135)

  • Front Squat Workout

    Front squat 2-2-2-2-2-2 reps

  • The Chief Workout

    5X3 Bench Press (95)

    The Chief:
    -5 Rounds
    -3 Minutes Per Round
    -1 Minute Break Between Each Round:

    In each 3 min segment, get as many rounds of the following:
    --3 Power Clean (135,95)
    --6 Push Up
    --9 Air Squat

    Record total rounds

  • Uneven/Broken Grace Workout

    Warmup
    500m row
    2x8 of
    lunges
    kb press

    Skill
    Snatch Balance
    95/135/155/175/185/205 fail

    WOD
    Uneven/Broken Grace
    3 rounds of 10 reps with 45sec rest between
    40lbs on one side, 50lbs on other. perform 5 reps on one side, flip over and do another 5. rest for 45 secs. rinse and repeat!
    4:19 including rest periods.

  • 01.18.2012 WOD Workout

    Overhead Squats- 20 minutes to find your 3rm
    85# from ground, stopped due to time.

    Rest, then;

    3 rounds for time

    15 OHS 95/65

    Run 200m

    30 KBS 1.5/1p

  • Tabata This Workout

    “Tabata This”

    Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Rower, Squat, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

  • With Lisa Workout

    10 AMRAP

    5 burpees
    10 push press (45 lbs)
    15 squats

    4 rounds + 5 push press