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

  • Shoulder press 10-10-10-10 Strength

    Shoulder press 4 x 10

  • 1-28-13 Workout

    Pre-WOD
    5x3 push press

    WOD
    3x5min AMRAP
    2min rest after each round
    10 KB swings (53#,35#)
    10 box jumps (24",20")
    10 HR push-ups
    10 sit-ups

    First class back after 5 weeks, December 21st was last class. Over holiday break caught Flu, Bronchitis ... which resulted in kicking in a Gouty Arthritis attack. Impacted both feet, right knee, both hands and wrist - EXTREME pain. Good to get back in class, slowly make the journey back to health through the pain of regaining strength, endurance and mobility. No move ... No life.

  • E2MOM 28’ Workout

    1 : => 9/6 Cal Row

        =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

    2 : => 20 Air Squat

        =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

  • Viikkovideo 29 Workout

  • E2MOM 28’ Workout

    1 : => 9/6 Cal Row

        =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

    2 : => 20 Air Squat

        =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

  • Extra Credit 16-12-2016 Workout

    Band Volume Accumulation:
    50 Banded Hammer Curls
    100 Single arm banded pushdowns (50 each)
    10s Banded Pallof Hold on each side after each set of Hammer Curls/Pushdowns

  • Thursday 7th March Workout

    Skill: HSW

    Wod: 7 min amrap
    7 Deadlift@100/70
    7 Pistols

    Wod: go hard and fast , try to be efficient and controlled on pistols. Aim to go tng on deadlift.

  • Metcon Workout

    Qualy WOD ISD
    (Solo per chi partecipa alla gara)

  • Accessory wod Workout

    4 sets:
    10 Tempo Overhead squats @ 3211, you choose the weight. It should be light to moderate. Focus on hitting full depth, keeping your heels down and maintaining an "active" shoulder position. Use a PVC pipe if needed to achieve this.
    rest 1:00
    10 Strict Handstand push-ups (Scale with seated DB press).

    rest 1:00

  • 23.12.2017 La Perus/jatkoryhmä "Lihaskunto/-huolto" Workout

    Soutu 2000m
    Vatsat 100 toistoa
    Soutu 2000m
    Vatsat 100 toistoa

    Päälle jokaisen lihasryhmän kevyt venyttely