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

  • Box P 02-04-2020 Workout

    STRENGTH
    1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
    - use a parallel box
    - use a wider than normal stance
    - Take 3-4 sets to build to work weight
    - Goal: 6 working sets with perfect mechanics and explosive drive off of the box

    2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
    - Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

    3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

    4) Air Bike Sprint: Max Calories in 1:00
    - Goal: All out Max Effort Sprint.

    EXTRA CREDIT
    Banded Glute Bridges: 3 x 25. Rest 60s.

    COOLDOWN
    - Foam Roll Hamstrings x 60s each
    - Active Straight Leg Raises x 20 reps each side.

  • Static shoulders Workout

    3 rft

    12 stepovers @12x2 kb front rack
    45 sec handstand hold
    1 min farmerwalk @40x2 kb
    - every 15 sec: 1 DL @40x2 kb
    30 sec rest

  • Run boy run Workout

    3000m run
    300 walking lunges
    2000m run
    200 walking lunges
    1000m run
    100 walking lunges

  • Front Squat Strength

    Front Squat
    5-5-3-3-1-1 reps

    Work up to heavy

  • GymnasticsWod Workout

    Chipper:
    300m Run/Row
    40 Pistol Squat
    30 Hollow Rocks
    20 Deficit Push Up
    10 C2B

  • 8.4.2020 Workout

    Lämmittely, 3 krs:
    5 raakarive
    5 etukyykky
    5 pystypunnerrus
    5 takakyykky
    5 Vapu niskasta
    5 saksiin työntö niskasta

    Takakyykky 4 x 2 x 82-85%

    Raakarinnalleveto polvelta + raakarive + työntö

    7 x (1+1) x 70 ->

    Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

    7 x (1+1)x50-70%

    160 kpl vatsoja

  • 3/30/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    PWR(12)
    3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

    WRK(24)
    WRK 4:00 REST 2:00-RPT 4
    8 single arm alternate db devil's press(change hands after each rep)
    16 dumbbell hopovers
    24 dumbbell sit ups
    (choose weight)

    Opt(6:00)
    2x400m on the 3:00

    Finisher
    50 kneeling crunch
    1:00 minute hamstring stretch

  • 28.10.2020 WOD Workout

    AMRAP 26, Teams of Two. YGIG
    Row Calories
    Clean & Jerk 90/65kg
    You can change as you like btw. rowing and Clean & Jerks`s
    One calorie is one rep.

  • WOD 10/08/20 Workout

    3 ROUND OF:
    17 POWER SNATCH 60/40 40/25
    34 DU OR 90 SU

  • Kattoterassin aurinkotanssit Workout

    A.
    5 rounds
    1min Burpee
    1min DU
    (No rest btw sets)

    B.
    5 rounds
    30s ON / 30s OFF
    DB Hang snatch
    V-ups, alternating
    Push-up
    Russian twist
    KB-swing
    Burpee