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

  • Kids Murph Workout

    900m Juoksu
    50 Leukaa
    100 Punnerrusta
    200 Kyykkyä
    900m Juoksu

  • Lördag 7/7 2018 Workout

    Partner WOD
    200m team run
    50 RKB swing
    50 burpees
    200m team run
    40 RKB swing
    40 Burpeesl
    200m team run
    30 rkb swing
    30 Burpees
    200m team run
    20 rkb swing
    20 Burpees
    200m team run
    10 RKB swings
    10 Burpees
    *Split reps on RKB & Burpees

  • "Full Speed" Workout

    For time 21-15-9 reps of

    Timecap: 8 min

  • Aerobic work + gymnastics + conditioning + strength Workout

    AM: 60 min
    1.PK: 4 x 2000 m Ski-erg
    1) 2.42.4/500 m - 121/131
    2) 2.37.8/500 m - 135/145
    3) 2.33.2/500 m - 146/156
    4) 2.28.1/500 m - 154/164
    2.Mobility for 10 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 22 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 + 1 x 8/s.
    - Kip swing + CTB 10 x 3+3

    C. Bfly practice for 10 min
    - Total of 55 reps

    D.Toes to Bar practice for 10 min

    E. 3 sets:
    10 s ME toes to bar - 6 6 6
    30 s steady pace tuck ups
    -20 s rest-
    10 s ME Kipping HSPU - 5 5 4
    30 s Shoulder presses with stick
    -50 s Rest-

    2.Conditioning
    A. For cal:
    Tabata assault bike
    - 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
    -Rest 2min-
    Reverse Tabata assault bike
    - 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

    3.Strength
    A. 4 sets: > 3 sets
    20 Horizontal row > 10 reps - 20 20 20 kg
    15+15 Half kneeling DB press - 15 15 15 lbs
    20+20 Side crunches
    -Rest 90 s between rounds-

  • Peruskuntoa Workout

    7 rounds

    400 m row
    400 m run

    This is a basic conditioning work out, not for time. Save your strength for tomorrow's squats. It will be another time that we do this for time... Until then... be prepared ;)

  • RestDay! Workout

    RestDay!

  • Superkids 7-9v taito Workout

    Harjoitellaan pistoolikyykkyä boxilla ja kumpparilla

  • Superkids 7-9 v Taito Workout

    Harjoittele lämmittelyssä:

    -Kuperkeikka
    -Takaperin kuperkeikka
    -Kärrynpyörä
    -PEP

  • Reasoning Workout

    3 sets:
    500m at fast pace
    Rest: 1min
    5 second sprint,
    50m easy,
    10 second sprint,
    100m easy,
    15 second sprint,
    150m easy,
    20 second sprint
    200m easy

    Rest: 3 minutes between sets

    Workout Pacing: The opening 500m should be at your 2000m PR pace. Your sprints should be at max effort. Your easy paced intervals can be at anything you want (just no stopping).

  • Superkids 10-13v Taito Workout

    Tempaus 10 x

    Sylistä
    Reisiltä
    Maasta