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

  • Hard routine + strength Strength

    170 min
    Warm up for 15 min

    1.Snatch 3 RM

    2.Gymnastics
    A. EMOM14:
    1) Strict HSPU - 7 x 6
    2) Toes to bar - 8 8 8 9 10 10 10

    3.Metcon
    A. 12 min amrap:
    500 m Row
    8 Burpee box jumps
    Result: 4 rounds

    • Rest 5 min

    B. 8 min amrap:
    20 KB Swings - 16 kg
    20 Wall balls
    Result: 4 rounds + 14 KBS

    4.Strength
    A. 3 sets:
    10/side single arm DB row, one foot elevated - 25 25 25 lbs

    B. Accumulate 40 reps of dead bug

    C. 4 sets:
    8/side DB STOH single arm - 30 35 35 35 lbs

    D. 3 sets:
    12 low cable pulley - 40 40 40 kg
    12 side lat. raise - 10 10 10 lbs
    10 bicep curl - 20 20 20 kg

    E. Tabata shoulder press - 10 kg

    F. 3 sets:
    8/side bulg. split squat - 25 25 25 lbs
    30 GHD sit ups to parallel

  • 2.11.2017 Workout

    Lepopäivän hommia.

    Jos vielä tuntuu väsymistä Karsinnan ekarykäsystä niin huomennakin voi huilata, tekee huoltavia.

  • 15.11.2017 Paula Workout

    Raakarive + työntö + samaan vauhtiin (vastapalloon työntö)
    6x1+1+1@60-70% (työnnöstä)

  • Assault bike and ropeclimbs Workout

    20 min amrap

    • 20 cal assault bike
    • 1 legless ropeclimb

    Times to beat

    Beginner athlete: 4 rounds and 19reps
    Average athlete: 7 rounds and 7reps
    Advanced athlete: 9 rounds and 16reps
    Elite athlete: 12 rounds and 4reps
    Regional athlete: 13 rounds and 4reps

  • Condition running Workout

    Run 5k
    Don't walk

  • Mobility: Core Workout

    • Cobra pose
    • Samson stretch / super couch / psoas flossing with ball
    • Yoga side stretch
    • Yoga bent leg stretch

  • Clean&jerk 6x1 Strength

    Clean&jerk 6x1 build weight

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Bench press Strength

    Bench press
    - 60 x 4, 5
    - 52.5 x 9, 8

  • 1.5 Mile Run Workout

    Run 1.5 mile for time