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

  • “Kelly Rowland” Workout

    For Time:
    50/35 Calorie Row
    3 Rounds of “Kelly”
    50/35 Calorie Row

    1 Round of “Kelly”:
    400m Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)

    KILOS 9/6

  • NBT Markuksen päiväuni Workout

    Every 5 minutes, for 30 minutes (6 sets) for times:
    250m run
    6 MU/C2B
    12 pistol squat
    12 GHD
    12 m HS walk/Wall walk

  • McGhee Workout

    ”McGhee”

    30min amrap

    5 deadlift 125/87,5kg
    13 push up
    9 box jump 60/50cm

  • 3.12.2019 Sali Workout

    Eilinen/Lepo

  • Freddy's revenge Workout

    Freddy`s revenge

    5 rounds for time of:
    5 stoh 80/50kg
    10 burpees

    time cap 10min

  • Coreilua Workout

    3-5 rounds for quality

    6 strict t2b
    6 inch warm
    12 "legs swing"
    12 hollow rock
    20 m Kb front rack carry

  • 8/20/19 Workout

    Warm up(8)
    front kicks
    cradle

    active samson
    step squat

    heel walk
    toe walk

    heel grab
    knee grab

    straight leg bear crawl
    heels to rear back

    Mobility(4)
    1:00 min pigeon per
    1:00 min front rack stretch

    Warm up squat clean(8)

    Workout(20)
    Partner workout-c/o AAYMCA throwdown
    "Low 5"
    1600m run-then squat clean ladder
    15 squat cleans 95/65- challenge-155/105
    12 squat cleans 115/75-challenge 185/125
    9 squat cleans 135/95-challenge 225/155
    6 squat cleans 155/105-challenge-255/175
    3 squat cleans 185/125-challenge-275/195
    If you're going solo then cut numbers in half, but try to partner up

    Opt(12)
    Iso-core
    4 giant sets
    8 floor press
    8 dips-ring dips
    8 curls
    8 s/a row
    8 v-ups

    Opt(12)
    5x100m hill sprint
    work up to heavy jerk(8)
    gymnastic goat

    Finisher
    30 scap push ups
    60 alt toe touch
    1:00 samson stretch

  • Thursday Optional Cardio or Rest Day Workout

    Warm up
    2 sets
    20 jumping jacks
    40 high knees
    5 dynamic squat strech
    10+10 big arm circles
    10 step back lunge + rotation
    10 alt leg bodyweight rdl
    5 up downs (burpee without chest going ground)
    3x10+10m easy shuttle run
    rest 1 min and do second round of warm up

    Running workout
    1200m easy run = jog
    2 min walking
    1000m easy/moderate run
    1 min walking
    800m moderate run
    1 min walking
    1000m easy/moderate run
    2 min walking
    1200 easy run = jog

    IF feeling good on body you should do this running session. Running is something what human body needs to do. AND if you can run with good feeling you can do mostly every metcon pretty good effort.

    OTHER OPTION FOR TODAY IS TO DO THE HOME MOBILITY WORKOUT FROM LAST WEEK AND EVEN BOTH THESE. ID DOING RUNNING MAYBE
    SKIP THE WARM UP PART IF YOU ARE STILL WARM AFTER RUNNING.

  • Extra Credit 16-08-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Wednesday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then
    3 sets
    1:00 row (easy/moderate pace)
    5 dynamic squat strech
    5 inch worm with push up
    10 scap pull ups
    7+7 single leg RDL
    7+7 single arm db row
    7+7 single arm db bench press