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

  • Crosstraining kestävyys - tiistai Workout

    Ergoilua
    __

    LÄMMITTELY
    12min
    1min reipas ergo (vaihtuva)
    10 ilmakyykky
    10 gorilla row
    5+5 alaspäin katsova koira + toe tap ristiin
    5+5 lonkan kierrot istuen
    __

    HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

    3x8min* ergo, 1 min lepo kierrosten välissä

    *2min ergo (kevyt)
    2min ergo (keskiraskas)
    2min ergo (kevyt)
    2min ergo (keskiraskas)

    Jokainen 8min osio tehdään omalla ergollaan. Järjestys voi olla esim soutu, pyörä, hiihto. Ergoissa intensiteetti vaihtelee 2min välein; kevyt tarkoittaa hyvin rullaavaa tahtia, jolla sykkeet pysyvät pk-alueella. Keskiraskaaseen nosta tempoa ja sykettä vk-alueelle. Voit halutessasi myös nostaa vastusta.

  • Aerobic work Workout

    50 min
    2 min run/1 min walk

  • Gymnastics + strength Strength

    AM: running not done

    PM: 135 min
    Warm up 15 min
    1. HSW
    - 18 m.

    2.MU
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 10 reps

    3.Shoulder press
    A.5 RM

    B. 5x3 @ 5 RM weight

    4.Core work
    A. 3 sets:
    Single leg Toes to bar x 8-14 - 10 10 10
    GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.

  • 9/13/19 Workout

    Warm up of the week(8)
    10 jing jangs
    10 arm circles foward and backwards
    10 heels to rear
    10 plyo
    10 inchworms
    10 lunges
    10 hollow rocks
    10 halo
    10 goodmornings
    10 pvc press
    1:00 min pigeon per side

    Intervals
    c/o Alchemy 365
    A10:

    2 Rounds –

    30 seconds:
    Single Arm Plank (right)

    30 seconds:
    Single Arm Plank (left)

    3 minutes:
    11 Single Arm Push Press (right)
    11 Single Arm Push Press (left)
    22 Butterfly Sit-Ups

    30 seconds:
    Plank Hold

    30 seconds:
    Rest

    A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

    Finisher
    50 deadbugs
    1:00 samson stretch

  • 24092019 // Double unders, wallballs and pullups Workout

    For Time

    • 100 DU
    • 50 WallBall
    • 25 C2B Pull Up
    • 50 WallBall
    • 100 DU

    TIMES TO BEAT

    Beginner athlete: 15min 28sec
    Average athlete: 12min 53sec
    Advanced athlete: 10min 19sec
    Elite athlete: 7min 44sec
    Regional athlete: 6min 42sec

  • Squats, muscle-ups, and hang power cleans Workout

    3 rounds for time of:

    50 squats
    7 strict muscle-ups
    10 hang power cleans

    Women 95 lb. Men 135 lb.

  • WOD. 27min. Squat - Box jump - Row Workout

    10 Squat
    10 Box jump
    Row until the 3th. min. max cal

    Rest 3min after each round.

  • Team WOD Workout

    FT
    30-27-24-21-18-15-12-9-6-3 (reps per team)

    partnered WB 9/6 kg
    partnered weighted situps 9/6 kg
    partnered DL 100/60 kg

  • A1. Capacity Builder Workout

    In a 1:30 Window:
    9 Power Cleans (115/85)
    9 Front Squats (115/85)
    9 Push Jerks (115/85)
    Time Remaining: Max Ring Muscle-ups
    ... Rest :30 Seconds then proceed to A2

  • WOD110919 Workout

    3 Rounds
    1000m Row
    500m Running
    15 Burpees