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

  • 1RM front squat Strength

    find your 1RM front squat

  • ENGINE Workout

    Monday

  • Beastmode Weighdown Workout

    Don't forget about the "Beastmode Weigh-down" Challenge that starts tomorrow Jan 21. We will meet at 9am in the community room. Please come to weigh-in before you workout if at all possible. Bring $10 and see flyer for more details!

    ***If you cannot be here this Saturday and still want to participate, we will allow participants to do initial weigh-in and pay the following Saturday!

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Riveä: kepillä ja pallolla

    fillaritabata 6x 20/10s

    metcon 12min Amrap
    6x leukaa
    4x seinäpalloa
    20m pikajuoksua

    loppuvenyttelyt

  • TTP SPP week 1 Strength

    120 min

    1.Strength

    A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
    A1. Deadlift – 3 @ 70-75%
    A2. Strict (deficit) HSPU – 3 to 5
    Abmat + 5 kg plate 5 x 3 reps
    Abmat + tk 5 x 3 reps

    1. Conditioning

    Warm up
    A. Assault bike or row, progressively harder pace for 6 minutes
    B. Movement flow of your choice from the video library
    Repeat part A after the movement flow

    C. Prep all of the movements in the main conditioning piece of the day

    D. Perform one practise round of (70-80% effort):
    10 Calorie row
    20 Double unders
    10 Wall ball @ 9/6kg (20/14lbs)
    8 Power snatch @ 35/25kg (75/55lbs)
    8 Box jump over @ 24/20”
    8 Toes to bar
    8 Thruster @ 35/25kg (75/55lbs)
    8 Pull up
    8 Bar facing burpees

    Rest as needed (2 – 5 minutes), then begin the test

    Main conditioning piece (Lactate Threshold, Aerobic power test)

    A. In a 20 minute window (for max rounds and reps in the last part)

    3 Rounds of
    30/24 Calorie row
    60 Double unders
    30 Wall ball @ 9/6kg (20/14lbs)

    THEN

    6 Rounds of
    8 Power snatch @ 35/25kg (75/55lbs)
    8 Box jump over @ 24/20”
    8 Toes to bar

    THEN in the remaining time, AMRAP

    8 Thruster @ 35/25kg (75/55lbs)
    8 Pull up
    8 Bar facing burpees

    Result: 2 rounds + 1 T2B in second piece
    HR 183/190

    3.Strength
    B. Alternate B1 / B2 for 3 rounds
    B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
    Bicep curl 20 20 15 lbs
    B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
    35 35 35 lbs

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Core wake up Workout

    3 rounds for quality:

    30 sec work, 30 sec rest

    *Alternate hand seated KB shoulder presses (you choose the weight)
    [*Weighted dead bug](

    )
    *2xKB clean & jerk
    *KB plank hold

  • "Helen" Workout

    3 rounds
    400m run
    21x KB Swing 24kg
    12x pull up

  • Hang Power Snatch & Overhead Squat Workout

    Every 90s. for 12 reps
    1 x Hang Power Snatch + 2 x Overhead Squat @ 65%+
    Start from 65% and add weight after every 1-2 reps IF MOVING WELL.

  • Maanantai 12.2 Strength

    Snatch
    EMOM 20
    1. 3 Squat snatches @60%
    2. Rest
    3. 3 Squat snatches @70%
    4. Rest

  • Regular class Workout

    Regular class at 5:15am