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

  • Köysikiipeily + mave Workout

    12 min

    Joka toinen minuutti tee yksi köysikiipeily. Loppuminuutti tee maksimimäärä maastavetoa. Korota 2,5 kg - 5 kg seuraavalle kierrokselle.

    Joka toinen minuutti lepo.

    Yhteensä 6 kierrosta, 6 min työ ja 6 min lepo. Laske yhteen maastavedot.

  • Metcon M G Workout

    B1: Row 3min@85%
    vila 9min
    B2: Max rep Burpees for 3 mins@(unbroken, jämn takt)
    vila 30min x 2varv

    (funkar det inte med roddmaskin kan du springa i 3min istället)

    Resultatet du sparar är sammanlagda antalet Burpees

  • Tempaus Strength

    Tempaus 3 x 2

  • Burning Workout

    Warm Up

    Pre-WOD:
    - 3x10 Back Squat 65% of 1RM

    WOD - For Time:
    - 25 Wall Ball Shots (20#,14#)
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 20 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 15 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 10 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court
    - 5 Wall Ball Shots
    - OH Walking Lunge w/ Wall Ball; Length of Court

  • Warm up Workout

    • Run 400m

    • 1 rnd:
      5 Walk out + Push ups
      10 Reverse Lunge + stretch
      5 Up & down dog
      10 Spider lunge w/ twist

    • Run 200m

    • 2 rds:
      6-10 OH-Walking lunges
      3-5 Devils press

    • Mobility...

  • Last Dance Workout

    Pre-WOD:
    -Bench Press (#135/95)
    -100 reps**
    **every time you break, row the same number of calories as your last bench press set.

    WOD - 5 Rounds For Time (15 minute cap)
    - 40 DU (2:1 Singles)
    - 15 HSPU (1:1 Hand Release PU)
    - 5 DL (#275/175)

    No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

    Got to 70 reps at 135#, before time ran out (25,20,15,10).

  • Onsdag 20/12 2017 Workout

    A: Oly
    Power Clean
    65% 3x2
    Clean Pull
    B: Strength
    75% 3x3
    Back Squat
    65% 3x2
    C: Conditioning
    4RFT:
    15 Calorie Row
    10 HSPU
    10 C2B
    Rest 1:00

  • Capable Workout

    Pre, Post & Between Sets:
    - Mobility Work

    WOD - 3 Rounds (each as fast as possible; rest as needed between sets):
    - 750M Row
    - 100 Double Unders
    - 50 Sit Ups or 25 GHD Sit Ups

  • OHS-Over Head Squat Strength

    Valakyykkyjä
    5x2 (heavy)

  • 25FEB2015 Strength

    AHAP (As Heavy As Possible)
    Pull Ups
    5-5-5-5-5 (Tempo 31X1)

    Push Ups *
    4x Max Reps (Tempo 40X2)

    • Post push up results in your comments