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

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • 4/6/12 Workout

    First:
    5 rounds of :
    6 shoulder press @20x1
    60 seconds rest
    20 hollow rocks
    60 seconds rest

    Then:
    5 Rounds FT of:
    10 DB ground to Overhead @35# dbs
    20 Meter 4-point ladder sprint
    Exactly 60 seconds mandatory rest.

  • Fight Gone Bad Workout

    “Fight Gone Bad”

    Wallballs 20/14

    Sumo deadlift high pull 74/45

    Box Jumps 20in

    Push Press 75/45

    Row (cal.)

    Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

    Score is total reps + calories on rower

    3 Rounds

  • Monday 15th April 2019 Workout

    Barbell Cycling

    5 rounds

    30 sec max rep unbroken HPS
    1 min rest

  • Box jump / sandbag carry / kb swings / wall balls Workout

    Buy in = 15 box jumps 24"

    Then

    21-18-15-12-9-6-3
    Wall balls
    Kb swings 1.5p*

    *25y sandbag carry (80#, NO shouldering) between each lift.

    Then

    Cash out = 15 box jumps 24"

    The buy in and cash out are part of the timed WOD. My time might be off by up to 30 seconds - timer died.

  • 1.1.2017 Workout

    Hyvää uutta vuotta!

    Huomenna se alkaa :) Me julkaisemme ohjelmoinnin päiväkerrassaan. Sunnuntaisin tulee seuraavan viikon suuntaviivat. Näette vähän että minkätyylistä settiä on luvassa. Kesän tullen osaa sitten ottaa uikkaria ja lenkkaria mukaan.

    Maanantai 2.1.2017

    Kunnon hikijumppa

    Tiistai 3.1.2017

    HSPU + Hikoilua

    Keskiviikko 4.1.2017

    Painonnosto + Metu

    Torstai 5.1.2017

    Rest day- ei tarvii ilmoittautua.

    Perjantai 6.1.2017

    Tutustumis Wodit. Tuokaa kaverinne jumppaamaan. Samalla on Bellanrannan yhteiset avajaiset.

    Lauantai 7.1.2017

    Painonnosto "metcon" kaverin kanssa + Metu

  • 4x6/6steps FR Walking Lunges Strength

    4x6/6steps FR Walking Lunges

  • EMOM'ish Workout

    2min 20cal Assault Bike
    1min 10-20 Box Jump
    2min 20cal Assault Bike
    1min 10-20 WallBall
    2min 20cal Assault Bike
    1min 10-20 KBS
    2min 20cal Assault Bike
    1min 10-20 Burbee
    2min 20cal Assault Bike
    1min Cindy

    Do 2-4 rounds, adjust the intensity by choosing between 10-20 reps each 1min sequence.

  • Double Unders, Squats, Push Press, T2B, Burpee PU Workout

    For Time:

    • 150 Double Unders
    • 100 Squats
    • 75 Push Press (75lbs)
    • 50 T2B
    • 25 Burpee Pull Ups

    Notes:

    I got through the double unders in just over 4 minutes. I started with a string of 35 unbroken reps, followed by several strings of 7-15 reps unbroken. This represents a massive improvement over any previous double under work.
    KStar and Diane Foo's video (Linked in workout) about proper body mechanics (i.e. the front hang position with ER wrists) really seemed to make the whole concept "click." I watched the video, walked into the box and ripped off a string of 15 or 20 cold, and felt very calm and in control. My previous best effort was about 10, and I felt hurried and all over the place.

  • Fight Gone Bad Workout

    “Fight Gone Bad”

    Wallballs 20/14

    Sumo deadlift high pull 74/45

    Box Jumps 20in

    Push Press 75/45

    Row (cal.)

    Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

    Score is total reps + calories on rower

    3 Rounds