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

  • Plank Conveyor Finisher Workout

    Won't be a lot of time left.

    Everyone planks shoulder to shoulder behind curves. Two at a time jump onto curve and sprint 0.04.
    The entire plank line needs to plank walk laterally to fill the first spot nearest curve (like a conveyor belt).

    Repeat until end of class.
    5-10min

  • Karjalan kovin karsinta 2019 Strength

    140 min
    *1.Warm up & preparation for KK qualification 201*9
    - Row + mob.
    - Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
    - Conditioning prep

    2.KK qualification
    A. 8 min AMRAP:
    15 cal row
    20 TTB
    15 cal row
    15 CTB
    15 cal row
    7 MU
    Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

    B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
    Result: 41 43 45.5 kg
    Tiebrake 12.59 (done as power snatches)

    C. FT, in 15.00-25.00:
    80 DU
    30 DL 50 kg
    10 HSPU
    80 DU
    20 FS 50 kg
    10 HSPU
    80 DU
    10 cluster 50 kg
    10 HSPU
    Result: 62 DU in round 3 / 25.38

    3.GS
    A. MU for 20 min
    - 8 x 1 reps

    B. MU strength
    - False grip Top of Ring pull up hold
    Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
    - Ring Bottom of dip hold
    Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

  • 111113 Workout

    21-15-9 reps for time of:
    GHD Wall ball, 10 pound ball
    Wallball "2-fer-1s", 20 pound ball

  • Torstai WOD Workout

    YGIG
    3 rounds in 8min
    12/15cal row + 10 Box jump
    Rest 2min

    3 rounds in 8min
    9/12cal Bike + 6 Box step over (2x12,5/2x20kg)
    Rest 2min

    3 rounds in 8min
    15x DB Devil press (2x15/2x22,5kg)
    Rest 2min

    3 rounds in 8min
    30DU / 60SU + 10 Box HSPU
    Rest 2min

  • Superkids 10-13v taito Workout

    Harjoitellaan perhosleuanvetoa /

    3 x 5 leuanvetoa niin ylös kun menee + 3 x 5 leuanvetoa mahd ohuella kumpparilla

  • Wednesday June 14th '17 Strength

    Warm Up:
    3 Rounds
    :30 Plank (arms ext)
    :30 Low Plank
    :30 Grasshoppers
    :30 Stationary Knee Tucks/Quad Pulls/Quad Tippers

    15 Air Squats (3 sec down, 3 sec Pause, 3 Sec Up)
    10 Alt Lateral Squat (3.3.3)
    1:00 Lunge Stretch
    1:00 Pigeon+couch

    Hip Series:
    100 Hurdle Walk Overs ea direction (10x10)
    Every 5th Pass
    - 25 OH KB Swings
    - 10 Partner assisted Rev Hypers w :02 Pause

    4 Way Banded Knee Drives
    - 4x10 ea direction

    100 SA KB Alt Stationary Lunges for Time
    - Bottoms Up same side front leg
    -8 OH Swings at the top of every min

  • 1Min Max Distance Row Workout

    5x1min Max Distance Rows

    333M on my second attempt. Was do gassed, whimper out and threw in the towel after the 5x3 squats, 5x3 Bench and 5x3 Weighted Pull Ups! I beat my 18 year old, so ... happy old man! What a soul crusher!

  • WOD111019 Strength

    Front Squats
    5-5-5-5

    Romanian Deadlift
    10-10-10

    Bulgarian Squats
    20-20-20

  • Ninjat 14-16v Vatsat Workout

    3 x
    6 Tuck to L-sit
    3 strict halting toes to bar (halt on the way down)

  • Running + gymnastics + strength Strength

    AM: 50 min
    A. WU for 15 min
    B. Running intervals
    5 x 300 m @ 68 s. pace
    - 200 m walk rest between sets - 1.50
    66 67 65 66 65 s.
    - Rest 3-4 min -
    7 x 200 m @ 45 s. pace
    - 100 m walk rest between sets - 1.00
    44 44 44 43 44 42 42 s.
    C. Cool down: 5 min walk

    PM: 120 min
    WU 15 min
    1.GS
    A. MU 60 min
    - Skill drills
    - MU 3 x 1 + 7 x 2
    - Total of 17 MU

    B. MU strength - not done

    2.Strength
    A. Back squat 5 x 5+ @ 85%
    - Rest as needed-
    - Last set 7 reps

    B. 5 sets: - not done
    - Barbell Good morning x 8 (RiR 2)
    - Pallof press x 10+10
    - Rest 60 s. between sets-