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

  • Main site Monday 231120 Workout

    For time

    • 400-meter run
    • Rest 2 minutes

    Scaling
    Reduce the distance to achieve the intended stimulus.

    Beginner option
    For time

    • 200-meter run
    • Rest 2 minutes

    Movement resources
    CAP Tips Running Position Drill
    CAP Tips Running Pulling in Place
    CAP Tips Running Falling Forward
    CAP Tips Running Change in Support Drill

  • Conditioning Workout

    Partner wod
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up / rx+ 5 bar mu
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal : 3+ rounds in AMRAP

  • Back squats Strength

    20-40-50-55-60 kg

  • HSW Conditioning Workout

    500m Ski Erg
    15m Hand Stand Walk
    400m Ski Erg
    15m HSW
    300m Ski Erg
    15m HSW
    200m Ski Erg
    15m HSW
    100m Ski Erg
    15m HSW

  • Palauttavan liikkeen ohjelma 2. Irtipäästäminen. Workout

    Tunneilla tehdään pientä liikettä silmät kiinni ja keskitytään omaan sisäiseen maailmaan.
    Tunti päättyy loppurentoutukseen.
    Kesto n.90 min

  • Extra Credit 16-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    20 Alt. KB Horn Taps
    10 Alt. Groiners w/Twist*
    5 Up Dog to Down Dogs
    -Rest as Needed b/t Sets
    *Option to straighten the front leg after the groiner.

  • WOD, METCON Workout

    18 min partner AMRAP:
    One at rest and another performing a full round of:

    Treenaaja ________________ Kuntoilija
    2 Wall walks _____________ 2 Half way Wall walks
    4 Pistol squats ___________ 4 Box Pistol squats or adapt
    6 T2B _____________________ 6 K2E
    10-12 Cals Bike __________ 10-12 Cals Bike

  • Main site Saturday 240420 Workout

    For time
    - 3 rounds
    - 10 handstand push-ups
    - 20 toes-to-bars

    Time cap 15 minutes

  • PT Group TI 12.3. klo 18.30 Workout

    LÄMMITTELY
    2 kierrosta, n. 1 min / liike
    1. Ylivienti kepillä/kuminauhalla
    2. Eteentaivutus + ylävartalon kierrot - keppi niskan takana
    3. Seinällä rullan työntö ylös
    4. Seinällä käden avaus + kierto
    5. Kyykyssä pumppailut & eteentaivutus

    VOIMA
    3 x 8 askelkyykky paikallaan
    3 x 8 yhden käden kulmasoutu

    KIERTOHARJOITUS
    2-3 x 40s./20s.
    1. Rengassoutu
    2. Stepperille/boksille askellus
    3. Lankussa olkapää kosketukset

  • Split Jerk Strength

    Buil To A Heavy Triple