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

  • Weightlifting Clinic 11.11. Workout

    WU AMRAP10:
    15/10 cal row
    10 KB Deadlift
    8 Burbee

    5 rounds:
    1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
    (rest 2min between sets)

    For time:
    50/35 cal Row
    50 Kettlebell Box Step-overs (24/16kg)

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    HR 129/154
    6.5 km
    7.11 min/km

  • 10/4/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Intervals(32)
    Rower preset workout
    1:00 min-rest 1:00
    2:00 min-rest 2:00
    3:00 min-rest 3:00
    4:00 min-rest 4:00
    3:00 min-rest 3:00
    2:00 min-rest 2:00
    1:00 min-rest 1:00
    Done

    Or
    c/o Alchemy 365
    A10:

    10 Rounds –
    1 Tabata Interval: Goblet Squats
    1 Tabata Interval: Mountain Climbers

    Finisher
    50 double crunch
    1:00 min chest opener

  • 30 min soutu Workout

    30 minuutin soutu

  • On Ramp 1/6 Workout

    Air Squat
    Pull-Up

    Burpee
    Sit-Up
    Hollow Hold/ Plank Hold

    6min Amrap
    12 AirSquats
    10 Sit-ups
    8 Burpees

  • 14.2.2020 Masters SM Workout

    Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 2x2x75-78%

    Rive + työntö (2+1)x70%, (2+1)x75%, 1+1x80%, 1+1x85%, 1+1x90%, 2x(2+1)x75-78%

    Etukyykky 1x4x83%, 1x88%, 1x4x83%, 1x91%, 1x4x83%, 1x93%

    VAPU 5x5x75%

  • Roddintervaller Workout

    3x40sec all out, 3min rest
    15min rest
    3x40sec all out, 3min rest

    Damper @ 1

  • Ninjat 14-16v taito Workout

    Käsilläseisonta + g-skills

    -kärrynpyörät
    -kuperkeikat
    -hollow
    -aasinpotku
    -aasinpotku käsilläseisontaan
    -parin kanssa tai vapaasti käsilläseisonta

  • 22.10.2019 CF Workout

    "Tall Snatch" 4x5 (kuorma sopiva)

    Tempaus + valakyykky (2 sek pito alhaalla jokaisella toistolla)

    5 x (1+3)x70%

    Tempausveto 1x5x80%, 1x4x85%, 3x3x90%

    Takakyykky 4x5x70%

    Accessory:
    Leuanveto 3 x max (tiukka)
    Lisäpainolankku 3 x 30sek

  • Metcon strength Workout

    • 4 Round not for time of:
    BB Bulgarian Split Squats 10 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
    One-Arm KB Press 10 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
    Handstand Walks 30 m o Wall Climb 7 reps