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

  • barbara Workout

    5x
    20 leuka
    30 punnerrus
    40 istumaan nousu
    50 ilmakyykkyä
    3 min tauko

  • Ke 19.3. Workout

    A) Skills
    3 rounds for quality:
    10 db thrusters
    10+10 kb snatch
    3+3 TGU
    20 kippausheilunta

    Aikaa meni noin 16 minuuttia, tein aika rauhassa :D käsipainot oli noin 13kg, olikin kiva uusi tuttavuus tämä käsipainothruster. Tempauksissa 16kg, pari tein tokalla kierroksella 20kg mutta laatutekemiseen sopi tuo 16 paljon paremmin. Turkkilaisissa 16kg sujui hyvin. Heilunta meni ihan ok, työpaikan tangon teipit repii vaan kivasti käsiä.

    B) Voima
    back squat+shoulder press, 6kpl/liike ja 2min erät, yhteensä 20min.

    Back squatt: 50,55,55,60,60,62,5, 62,5,65, 67,5, 70kg
    Shoulder press: 20, 22,5, 22,5, 25,25, 27,5, 27,5,27,5, 30 ja 30kg.

    Tää meni ihan kivasti, paljon enempää ei olis tänään irronnut ainakaan kyykyistä. Nämä erät on ihanan kamalia, kun palautumisaikaa ei lopulta paljon ole.

    Loppuun pari vatsaliikettä ja kirkkaanpunaisena suihkuun.

  • Etukyykky Strength

    Etukyykkysetti

  • Maastaveto Strength

    Maastavetosetti

  • The Chief Workout

    The Chief

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    Can't believe I did 95. I tried not to and Cory pushed me. I felt so good about how it went.

  • 15 min AMRAP Workout

    10 KB swings
    12 weighted lunges
    14 situps
    100m shuffle run

  • WOD #2 - 20/400 Workout

    20 Wall Balls
    400m run

    10 min. AMRAP

  • Saturday 11-5-2011 Workout

    2 person 20min AMRAP

    Pacer runs 200m while partner performs the following

    5 Pull-ups

    10 Slam Balls 30lbs

    15 Tuck jump over slam ball

    Pacer relieves partner after running 200m and they switch, taking over where partner left off.

    Animalria and I finished with 11 rds.

  • Team row and kettlebell snatch workout Workout

    In a team of two, complete as many rounds as possible in 15 minutes of:
    Row 500 metres
    24 kg Kettlebell snatch, 40 reps

  • TFW Helsinki Week 2, Thursday Voima 2 [Alakeho] (19:00) Workout

    Overview: Warm-up -> TFW Voima 2 [Alakeho/Lower body] -> Cool down

    WARM-UP
    Focus Warm-up
    Hip Circuit

    TFW VOIMA 2 [Alakeho]
    A1 Front Squat 4x8 (First 3 sets: bar, last set: +5kg)
    B1 Deadlift 4x8 (Set 1: bar, Set 2: bar, Set 3: bar +10kg, Set 4: bar +10kg)
    C1 Step Up 3 x 6E
    C2 Lateral Lunge 3 x 6E
    C3 TRX Leg Curl 3 x 10

    COOL DOWN