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

  • Etukyykky Strength

    Etukyykky 4 x 15

  • 2, 4, 6, 8min AMRAP Workout

    2, 4, 6, 8min AMRAP, 2min rest between sets:
    10 Pull-Up,
    20 Power Clean (40/25kg),
    30 STOH,
    40 Deadlift,
    50 Jump over Bar,
    60 Back Squat

  • Fran Workout

    @42,5kg. 7:31. 21 setti unbroken, joka näky ja tuntu loppuwodin. Palautuminen kesti 30-45min. Note to myself; 1/2 pullo punaviiniä edellesenä iltana ei ole hyvä valmistava..:)

  • Last Dance Workout

    Pre-WOD:
    -Bench Press (#135/95)
    -100 reps**
    **every time you break, row the same number of calories as your last bench press set.

    WOD - 5 Rounds For Time (15 minute cap)
    - 40 DU (2:1 Singles)
    - 15 HSPU (1:1 Hand Release PU)
    - 5 DL (#275/175)

    No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

    Got to 70 reps at 135#, before time ran out (25,20,15,10).

  • Day 3 Olympic Weightlifting Workout

    Split jerk - build weight over the 5 sets
    5 x 4

    Clean
    3 @ 70%
    3 @ 73%
    3 @ 75%
    2 @ 80%
    1 @ 85%

    Snatch
    3 @ 70%
    3 @ 73%
    3 @ 75%
    2 @ 80%
    1 @ 85%

    OH squat
    5 x 4 - build weight over the 5 sets

    Optional accessories
    3 SETS
    GHD side plank (10 reps each way)
    20 Half kneeling palof press each way
    Rest 1 min

  • 09 Oct 2015 Workout

    Warm Up

    800m Row
    +
    3RFT of:
    20 DU
    15 Push Up
    10 TTB
    5 Pullup
    Then Burgener skill transfer

    Strenght
    Front Squat 7-7-7-7-7

    Met Con

    Emom 10′

    Odd 5 -7 Power Snatch T&G UB @60/40kg

    Even 10 – 12 Pullup

    Rest 5′

    Amrap 8′

    3/6/9/12…

    Box jump Over

    Thruster 40/30kg

    Rest 5′

    Amrap 9′

    250m Row/200 Run

    15 Push Up

  • 12min emom Workout

    joka alkavalla minuutilla tehdään 12min ajan:
    selältä vatsalle yleisliike x 3
    wallclimb, jalat edellä seinälle x 1

  • WARM UP Workout

    10m of each:
    Crab walk
    Lizard walk
    Pig walk
    Lizard walk

    Then 2 Rounds:
    5+5 KB bottom up press
    5+5 Single arm ring row

    One round of Gymnastics
    Shoulder Flow
    5+5 Lying Shoulder Circles

  • Capable Workout

    Pre, Post & Between Sets:
    - Mobility Work

    WOD - 3 Rounds (each as fast as possible; rest as needed between sets):
    - 750M Row
    - 100 Double Unders
    - 50 Sit Ups or 25 GHD Sit Ups

  • Helen HSPU Workout

    Warm Up

    Pre-WOD:
    7x3 DL

    WOD - 3 Rounds For Time:
    - 400M Run
    - 21 KB Swings (53,35)
    - 12 HSPU