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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
    Strict Handstand Push Ups 5-7 reps
    One-Arm DB Walking Lunge Dx (light weight) 10 reps
    One-Arm DB Walking Lunge Sx (light weight) 10 reps
    Sit Ups 20 reps

  • Superkids 7-9v taito Workout

    Harjoitellaan pitoja renkailla

    jokainen koittaa pysyä renkailla suorin käsin.

    5-10 x max aika. Mitä lyhyempi aika sen enemmän yrityksiä.

  • Weightlifting Workout

    A: Hip snatch pull + hip squat snatch + hang squat snatch
    B: Emom 7’: Snatch pull, target @110 of squat snatch 3x3 + 1 AMRAP
    C: Double squat clean and jerk up to heavy

  • Tunnin aerobinen Workout

    soutu 1/2h
    juoksu 5 km
    Tasaista rentoa tahtia.
    Juoksussa sellainen vauhti,että pystyy juttelemaan treenikaverin kanssa juostessa.
    Postaa metrit soudusta ja aika juoksusta.
    EI AIKAA VASTAAN KUITENKAAN! Vaan about mukavuusalueella liikkuen.
    Tulokset kommenttikenttään.

  • 12.3.2019 Masters SM Workout

    "Tall Snatch" 3x4

    Puolesta reidestä Tempaus 5x2@65-75%

    Raakarive + Raty 5x1+1@70%

    Boksi hypyt 20kpl

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • Perjantai 1.12 Workout

    21 Wall balls
    21 Ohs 40/25
    18 Wall balls
    18 Ohs 50/35
    15 Wall balls
    15 Ohs 60/45
    12 Wall balls
    12 Ohs 70/50
    9 Wall balls
    9 Ohs 80/55
    6 Wall balls
    6 Ohs 90/65
    3 Wall balls
    3 Ohs 100/75

    For the RX your ohs should be at least 110/85.
    rx - Go 10kg lighter
    rx-- Go 20kg lighter
    You can also do smaller increases

  • Accessory wod Workout

    5 sets:

    10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

    50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

    50ft (25 forwards + 25 backwards) side steps with a band around your knees

  • FUNCTIONAL 19.5.2021 Workout

    4 x 3 min AMRAP, rest 2 min

    A.
    8 air squat
    8 DB/KB snatch (alternating)
    8 burpee

    B.
    8 reverse lunge
    8 DB/KB hang C&J (alternating)
    8 box jump

  • Friday 01/19/18 Workout

    Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 10:00am so there will be no early morning class (5:15am).