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

  • Wod 16092016 Workout

    AMRAP 6 Stations x 3 exercises:
    (5 min per station & 90 seconds each exercise & 2 min rest between stations).
    1st Station:
    - Cal row.
    - Medball sit-ups 9/6 kgs.
    - Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
    2 min rest.
    2nd station:
    - Rope climb.
    - Wall climb.
    - V-ups.
    2 min rest.
    3rd station.
    - Wall ball shots 12/9/6 kgs.
    - Medball back circles 12/9/6 kgs.
    - Medball Russian twists.
    2 min rest.
    4th station:
    - Toes to bar.
    - HSPU.
    - Bar skin the cat.
    2 min rest.
    5th station:
    - Box jumps 24"/20".
    - 1 hand Kb Clean & Press 24/16 kgs.
    - Hollow rocks.
    2 min rest.
    6th station:
    - Pistols.
    - Farmer walk 2×32/2×24 kgs.
    - GHD Back extensions.

  • 19.4.2019 Workout

    Leppäää

  • Sean's Benchmark Workout

    For Time:
    200 Toe Touches
    100 Alternating Overhead Lunges (25/45lb bumper plate)
    50 Plate Walkovers

    100 Toe Touches
    50 Alternating Overhead Lunges
    25 Plate Walkovers

    50 Toe Touches
    25 Alternating Lunges
    12 Plate Walkovers

    *Toe touch= both feet have to be in the air simultaneously
    *Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
    *Plate Walkover= both hands have to touch the ground

  • Conditioning 06-10-2018 Workout

    In teams of 2:
    AMRAP 5:00
    Partner Wallballs (20/14)

    Rest 60s

    AMRAP 5:00
    Toes to Bar

    Rest 60s.

    AMRAP 5:00
    DB Turkish Get-ups (50/30)

    Rest 60s.

    AMRAP 5:
    DB Single Arm Hang Power Clean + Overhead (alt. Arms) (50, 30)

    Rest 60s.

    AMRAP 5:
    Partner Wheelbarrow (max distance)

    Rest 60s.

    AMRAP 5:
    Partner Wallballs

  • Juoksua ja askelkyykkyä Workout

    3 kierrosta aikaa vastaan

    400 m juoksu
    20 lisäpainoaskelkyykkyä (käsipainot)
    10 boxinyliaskellusta (käsipainot)
    5 boxihyppyä

  • 11.09.2018 Workout

    For Time:
    *50 Dumbbell Snatches 22,5/15
    *50 Wall Balls 9/6
    *40/30 cal erg
    *30 Burpee Box Jump Over (24/20)
    *20C2B

  • 07-11-2012 Workout

    1 Burpee
    Roll
    Bear Crawls Forward :30
    3 Burpees
    Roll
    Crab Walks Forward :30
    5 Burpees
    Roll
    Spiderman Crawls Forward :30
    7 Burpees
    Roll
    Bear Crawls Backward :30
    5 Burpees
    Roll
    Crab Walks Backward :30
    3 Burpees
    Roll
    Spiderman Crawl Backward :30
    1 Burpee
    Roll

  • Metcon Workout

    • For Time:
    Assault Bike 30 Kcal
    Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
    BB Thrusters (40/30Kg) 30 reps
    C2B Pull Ups 30 reps
    BB Thrusters (40/30Kg) 30 reps
    Plyo Box Burpees Jump Overs (50 cm) 30 reps
    Assault Bike 30 Kcal

  • TTP Foundations 9.7.2016 / S2 week 5 Strength

    120 min
    WU for 15 min
    Skill: MU practice for 20 min
    Progressions

    1.Strength
    A. Alternate - build to a heavy set of 4 in 5 sets
    A1. Back squat 5x4
    A2. Strict press 5x4
    26 28 30 31 32

    2.SPP - conditioning
    A. For time
    40 C2B > pull up (torn hand)
    40 pistols, alternating
    40 power cleans @ 42.5 kg > 35 kg
    40 strict HSPU > abmat + 10 kg plate > 20 reps

    Result: 17.35 (power cleans done in 11.20)
    168/186

    3.5 min assault bike

    1. Additional set Hamstrings 6x10 8x7.5 8x7.5 kg Hollow hold 3x30 sec

  • Superkids 10-13v Taito Workout

    Käsilläseisonnat

    -Potku käsilläseisontaan
    -Käsilläseisontapidot seinää vasten
    -Käsilläkävelyharjoituksia
    -Käsilläseisontapunnerrus boxilla / ilman