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

  • 3-10-17 Workout

    Strength
    Anterior
    5-5-3-3-3-1-1-1-1
    Push Press

    30 sec plank hold after each

    Metcon
    Amrap 21
    1 Circle Run
    9 Banded Shoulder Fly
    15 Banded Curl
    21 Banded Fly

  • TTP Engine week 5 Workout

    Ilta: 120 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 30 min
    Total reps 11 BMU

    1. Conditioning A. 6 x 2 minutes AMRAP > scaled to 5 reps in all sets 7 Wall ball @ 9/6kg (20/14lbs) 7 Chest to bar pull up 7 Power clean @ 60/40kg (135/95lbs) > 25 kg 7 Push jerk @ 60/40kg (135/95lbs) > 25 kg 7 Burpee box jump over, 24/20″ 7 DB snatch, alternating @ 30/17.5kg (65/40lbs) > 25 lbs max cal Assault bike

    Rest for 2-minutes before repeating
    Results: 4 4 2 2 3 2
    173/187

    Flow. 2 minutes of work : 2 minutes of rest for 6 intervals
    Cool down

    3.Jacked gymnastics
    Strict HSPU Scaling Strength - Session 3 (5 Rounds for reps)
    5 rounds:
    - 60% of your max unbroken set using the same progression as last week = feet on 24" box / 5 x 5 reps
    - Rest as needed

    4.Cool down
    A. 5 min AB + Lunge or Thoracic Flow

  • Ninjat 14-16v WOD Workout

    Chipper ja naru aikaa vastaan

    30 DU
    30 toes to bar
    25 DU
    25 leukaa
    20 DU
    20 punnerrusta
    15 DU
    15 HSPU

  • Warmup Workout

    3 Sets NFT
    20sec Wall Facing Hip Taps
    20sec Wtd Single Arm Active (hold DB in off hand)
    10m Seal Walk
    10m Reverse Seal Walk
    30sec L-Sit on Parallettes

  • 2/9/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 jing jang
    20 single under
    30 bicycles

    Metcon/*Rx(30)
    Make up missed wod or
    20 minutes of cardio of choice
    3x5 bench/strict/squat(use wendler for reference)

    Finisher
    2 min bf stretch
    50 alt leg raise

  • Sali suljettu - Gym closed Workout

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    Gym closed for private event. Read more from our Facebook page
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  • 9.3.2019 Session One Workout

    45 min Basic Endurance Run

  • dirty work Workout

    6 Rounds:
    Sprint 200m
    Rest :90-2:00

  • January 2nd WOD Workout

    Pre-WOD:
    - Work up to heavy set of 3 Push Press

    WOD:
    10-9-8-7-6-5-4-3-2-1 DL (225#,135#)
    1-2-3-4-5-6-7-8-9-10 HSPU

    Post-WOD:
    3x 1 Minute Plank w/ partner

  • Pressing matters! Workout

    Build to 1rm of strict Press of the day

    With 1rm complete:
    4 x 6 Push Press

    Every 3 min for 15 min:
    5 Strict HSPU
    7 Deadlift 100/70kg
    9 Box Jump Overs