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

  • Open 17.1 Workout

    TBA - will post later this week

  • Sharp progressive Back Squats Strength

    5-5-3-3-1-1

  • 27.5.2019 Workout

    lepoja

  • Extra Credit 20-06-2020 Workout

    "Recovery"
    10-20 Minutes of Light Recovery Work in the form of:
    Bike, Row, light foam rolling, light sledpulling.

  • Gymnastics WOD Workout

    for quality:
    3 rounds:
    20 hollow rock
    20 supermans
    5+5 pistol squat
    6 forward rolls
    6 backward rolls

    kolmen kierroksen jälkeen, tee loppuaika kevyttä ja palauttavaa aerobista

  • Gymnastics Workout

    Kipping Bar MU technique
    Kipping Pull up
    Strict Bar Mu
    Strict Pull up

    Gymnastic complexes on the bar

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • JOULUKUUN AUKIOLOAJAT! Workout

    Muistutuksena että boxi on suljettu 24.12, 25.12 & 26.12 (omatoimitreeni sallittua)

    Uuden vuoden aattona boxi auki klo.14-16!!!
    (Eli EI 16-18 niin kuin aikaisemmin ilmoitettiin)

    Loppiaisena (6.1.2016) boxi auki klo.14-16!!!

  • Warm up and strength Strength

    3 Rounds
    8/10 cal bike or row
    10 forward lunges (5 per side)
    10 lateral lunges
    0:15 Sampson strength each side

    Strength
    E2MOM x 6
    Back rack lunges
    10 reps (5 per leg)

  • 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