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

  • Accessory wod Workout

    3sets:
    20 Alternating Pistols (Scale by doing high box step-ups)
    50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
    50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

  • Superkids 7-9v taito Workout

    Maastaveto taito:

    -Terispito
    -Kissalehmä
    -Vihainen gorilla
    -Sumomave kahvakuulalla
    -Sumomave kuntopallolla

  • Bench/ floor press Strength

    Bench/floor press 5 x 5

  • WOD 10/04/19 Workout

    For time
    30 Burpee Box jumps over
    Then
    100 Walking Lunge

    EMOM : 10 Alt Dn snatches 22,5/15

  • Accessory Gymnastic Workout

    4x 1:00
    Chinese PLanks ( face up & down) +up to 50lbs https://vimeo.com/177465362

  • Superkids 7-9 v WOD Workout

    3 kierrosta

    15 boxin ylitystä 1 kpl käsipaino mukana
    15 rengassoutua
    15 russian twist vatsat

  • 4:30pm Class Cancellation Workout

    I apologize for the inconvenience but the 4:30pm class will be cancelled for tomorrow. The 5:30pm will continue as scheduled. Again we are sorry for this inconvenience.

  • RestDay! Workout

    RestDay!

  • DU,LADDER DEADLIFT, BAR MUSCLE UPS Workout

    Tuesday 17th April 2018

    For Time:
    50 Double-Unders
    25 Deadlifts 135/95
    5 Bar Muscle-Ups

    50 Double-Unders
    20 Deadlifts 185/125
    5 Bar Muscle-Ups

    50 Double-Undefrs
    15 Deadlifts 225/135
    5 Bar Muscle-Ups

    50 Double-Unders
    10 Deadlifts 275/185
    5 Bar Muscle-Ups

    50 Double-Unders
    5 Deadlifts 315/225
    5 Bar Muscle-Ups

    Scale Double-Unders to 25 attempts or 100 Singles as needed. Use progressively heavier loads on the Deadlift. The barbell should begin light and finish heavy for you (we’ve listed two options for scaled loads below). Sub Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups for Bar Muscle-Ups if you don’t have them, or scale some volume if you have some but not 25 of them.

    Deadlift Scaling Options:
    A) 115/75, 165/105, 185/125, 205/145, 225/155
    B ) 75/55, 95/65, 115/75, 135/95, 155/105

    Post time and Rx to comments.

  • Touhutorstai: Ahnuld Workout

    The most satisfying feeling you can get in the gym is the Pump. It’s as satisfying to me as cumming is, you know.
    As having sex with a woman and cumming.
    So can you believe how much I am in the heaven?
    I am, like, getting the feeling of cumming in the gym.
    I am getting the feeling of cumming in home.
    I am getting the feeling of cumming backstage when I pump up. When I pose infront of 5000 people, I get the same feeling. So I’m cumming day and night!
    -Ahnuld the Wise

    EMOM 30min
    1. Back squat 55-60%start @ 10 reps
    2. Bench press 55-60% start @ 10 reps
    3. Strict Pull-ups BW start @ 10 (scale at will)
    4. Shoulder press 60% start @ 10
    5. Barbell/dbell Bicep Curl 10 reps
    6. Sit-ups push 45s