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

  • 2.2.2017 Workout

    REST DAY!

    Päälläseisonta/käsilläseisonta/käsillakävely tekniikka klo 18!

    Lepo päivänä ole pakko jäädä kotiin, voi tulla tekemään esimerkiksi alkuviikosta väliin jääneen treeniin. Voi tulla tekniikka tunnille. Voi tulla ihan vaan salille hengailemaan ja puuhastelemaan jotain :)

    Kierto on 3+1. Kolme päivää treeniä ja lepo. Seuraava lepo osuu siis maanantaille.

    Viikonloppuna on Tampereella WinterWar jossa Suomen kovakuntoisimmat miehet ja naiset ottavat mittaa toisistaan :)

    Lauantaina ja sunnuntaina Foundation kurssi aiheuttaa muutoksia aikatauluun aamupäivän tuntien osalta.

    Lauantaina tarjolla klo 17 ETKOT ja Sunnuntaina WODIT klo 14 ja 15.

  • 5.6.2021 Workout

    Recovery 10 min

    • forearm smash barbell

  • BASEMENT ADVANCED CLASS Workout

    Gymnastics Conditioning

    Choose one of the following:

    A. 6 sets of 6 unbroken muscle-ups

    B. 7 sets of 5 unbroken muscle-ups

    C. 8 sets of 4 unbroken muscle-ups

    D. 9 sets of 3 unbroken muscle-ups

    Rest as needed between sets

    +

    Conditioning
    For time:
    Row 2,000m
    42 Thrusters (40/30kg)
    42 C2B Pull-ups
    Row 1,000m
    30 Thrusters (40/30kg)
    30 C2B Pull-ups
    500m Row
    18 Thrusters (40/30kg)
    18 C2B Pull-ups

  • Conditioning Workout

    4 rounds for time
    8 Front rack alt. KB reverse lunges LEFT @20/12kg
    24 Double under
    8 Front Rack alt. Kb reverse lunges RIGHT @20/12kg
    24 Double under

    3 mins REST

    4 rounds for time
    8 Kb snatch LEFT @20/12kg
    24 air squat
    8 KB snatch RIGHT @20/12kg
    24 air squat

    3 min REST

    4 rounds for time
    8 Single Arm KB thruster @20/12kg
    24 Jumping pull up
    8 Single Arm Kb thruster @20/12kg
    24 abmat Sit up

    Total Timecap: 35 mins

  • 10 kierrosta: BikeErg / UB raaka rive Workout

    10 kierrosta aikaa vastaan:

    • 500m BikeErg
    • 10-9-8-7-6-5-4-3-2-1 unbroken t&g raaka rinnalleveto @ahap

    Rivet tultava TOUCH&GO ja UNBROKEN. Käytä niin raskasta painoa kuin mahdollista.

  • 24/01/2017 Workout

    Group session, 25 minutes of 1 clean, 2 strict press, 3 push press, 4 wall climbs. 7 rounds, 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg, 60kg. Then 25 minutes of 5 squat clean thrusters, 4 rounds, 95lb, 100lb, 110lb, 135lb.

  • Track (Hurdle Drills/Jumps, Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Hurdle Drills at 0.76m (3xeach leg)
    Pole Vault Sprinting Drills 2x25m (high knees, straight-leg bounds, low knees)
    Pole Vault Plant Drills
    Pole Vault Jumps (6-step, 8-step, 10-step)
    6x6 Hurdle Hops at 0.84m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2)
    1 Lap of the Infield + Foam Rolling + Static Stretching

  • Low hang squat clean 1rm Strength

    10-15 daily max in low hang squat clean

  • 23/01/2017 Workout

    50/40/30/20/10 burpees, 8/16/24/32/40 pull ups. 5 ring dip forfeit for any breaks. 23:45 and 1 break on the set of 40 pull ups. Then work the clock down with sets of 5 deep dips. Smashing👍

  • Extra Credit 29-06-2023 Workout

    3 SETS FOR QUALITY
    6 Up Dog to Down Dog
    6 Alt. 3-Legged Down Dog
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-