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

  • 12.3.2020 Workout

    Basic Endurance 60 min

    Row/Ski/bike
    *every 3:00 1 rds "Cindy"

  • Home WOD 27-04-2021 Workout

    A) NOTES
    - Strength: Our superset today focuses on the shoulders and lats, stay true to the tempo on the Z-press and maintain a good front rack position, knuckles by the chin.
    - Metcon: Even though we have descending reps, this conditioning piece could get ugly if you go out too hot.
    - Equipment: Medium & light weight, medium band.

    B) WARMUP
    4 Rounds:
    2 Spider Man Lunge total
    4 Scorpion Stretches total
    8 Wall Slides
    20 Jumping Jacks

    C1) SINGLE ARM Z-PRESS
    4 x 8-12 each 3s down. Rest 60s
    C2) STRAIGHT ARM BAND LAT PULL-DOWN
    4 x 20 each. Rest 60s
    - Video shows both arms, perform a single arm variation
    C3) DB FOREARM PLANK ROTATION
    4 x 10 each. Rest 60s

    D) FOR TIME
    400-300-200-100 Meter Run
    40-30-20-10 Single Arm Power Snatch
    *Drop meters by 100 each round and reps of Snatch by 10 each round
    - Goal: Challenging pace, push yourself but be able to increase speed on your last round.

    TIME CAP = 11:00

    • Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

    E) SCORPION STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) SINGLE ARM HANDSTAND HOLD or PLANK
    4 x :10-:20/side. Rest 60s
    C2) WIDE PLANK
    4 x :20-:30. Rest 60s

    D) FOR TIME
    400-300-200-100 Meter Run
    20-15-10-5 Tuck Jump
    - Goal: Challenging pace, push yourself but be able to increase speed on your last round.

    TIME CAP = 11:00

    • Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

    E) SCORPION STRETCH
    As above

  • 11.3.2020 Workout

    3 rds
    5 + 5 Windmill
    7 Jerk Grip OHS
    :30 + :30 Calf Strecht
    300 m row

  • Tisdag 20/7 2021 Workout

    5-8km light run

  • Jouluaatto Workout

    Jos treenasit niin mitä teit?

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • EMOM medball cleans Workout

    EMOM 10
    12 MB clean
    1 shuttlesprint

  • Kisaryhmän treenit Workout

    Kisaryhmä

  • 9/6/19 Workout

    Warm up of the week:
    100m run or :20 airdyne/row
    10 jax
    10 pik-n-grass
    10 squats
    10 push ups
    10 hip rotations
    10 active spidermans
    10 pass thru
    1:00 min hamstretch stretch

    Workout(20)
    :20 on :20 plank taps :20 rest x5
    bosu squats
    low ring dips
    explosive reverse burpee
    windshield wipers with plate hold

    Finisher
    100 flutter kicks
    1:00 min IT stretch

  • "Caesar's Palace" Workout

    Teams of 3
    AMRAP 7:
    50 Back Squats 70/50kg
    50 Back Squats 85/60kg
    Max Back Squats 100/70kg

    Rest 3 Minutes

    AMRAP 7:
    50 Bench Press 60/40kg
    50 Bench Press 70/50kg
    Max Bench Press 85/60kg

    Rest 3 Minutes

    AMRAP 7:
    50 Deadlifts 85/60kg
    50 Deadlifts 100/70kg
    Max Deadlifts 120/80kg