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

  • Adv. Class: 20:40 x 10 (hspu, thr) Workout

    20:40 x 10, alternating minutes

    MAX reps of:
    HSPU
    Thrusters 42,5/30 kg

  • Ninjat 14-16v Voima Strength

    lisäpaino leuanveto 3 x 3

    Tai negatiivinen leuanveto 3 x 3

  • Valentine's Day morning intervals Workout

    Valentine's Day morning intervals "Me love you long time"

    4 min AMRAP
    8 Shuttle run (10m)
    8 Burpees

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    10 KB Snatch 24/16 kg

    Rest 2min

    4 min AMRAP
    Cindy

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    12 KB Swing 24/16 kg

    Bonus
    4 x 10 sec on / 20 off assaultbike

  • 2-20-17 Workout

    Warm Up

    Strength
    A) Emom: 10 min ascending each
    Push: 1-2-3-4-5-6-7-8-9-10
    Chest: Bench Press
    Tricep: Ring Dip
    Shoulder: Push Press

    B)
    3 Rounds of:
    10 Push Press
    20 Box Jumps
    30 Toes to Bar

    Metcon

    6 min Amrap
    10 Star jumps
    10 Burpees
    100 meter run
    Pause at 3 min for 30 v-situps

    6 min Amrap
    10 Box jumps
    10 Jumping Pull Ups
    100-meter run
    Pause at 3 min for 30 leg raises

  • Warm up Workout

    400m Run, 25/20 cal bike or 500m row
    Then normal warm up

    Take 5-10 mins warming up clean and jerk and lunges

  • Kiva pikku extra Workout

    Tee kun on aikaa ja omaan ohjelmaan sopii, mutta tee.

    Aikaa vastaan

    400 m skillmill-juoksu, vastus 0
    21 kahvakuulathruster (2 x 24 / 2 x 16)
    60 m skillmill kelkantyöntö, vastus 10
    15 kahvakuulathruster (2 x 24 / 2 x 16)
    400 m skillmill-juoksu, vastus 0
    9 kahvakuulathruster (2 x 24 / 2 x 16)

  • Perjantai 1.6 Workout

    Conditioning
    In Teams of 3, AMRAP 25:
    9/6 Calorie Assault Bike
    6 Burpees over Wreck Bag
    100 Meter Wreck Bag Run (50/35)
    Partners complete full rounds before switching.

    If Completing Individually, Complete As:
    On the 3:00 x 7 Rounds:
    9/6 Calorie Assault Bike
    6 Burpees over Wreck Bag
    100 Meter Wreck Bag Run (50/35)

  • 2-22-17 Workout

    ** Warm Up**

    Strength

    5 x 5 Box Front Squat
    5 x 10 OH Walking Lunges
    5 x 15 Shoulder Fly
    5 x 20 Wall Ball Shot

    Metcon

    Amrap 10
    Plank Hold 20 sec
    Glute Bridge 20
    Box Jumps 20

  • 2-21-17 Workout

    Warm Up

    Strength

    A)
    P: Pull Up
    M: Deadlift
    B: Hammer Curl

    B)

    Metcon

    Super Tabata:
    Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
    First 8 intervals are bench dips/bench dip hold,
    Second 8 are v-situps/hollow body hold,
    Third 8 intervals are pullups / body to bar hold,
    Fourth 8 intervals are squat jumps / squat hold and finally,
    Last 8 intervals are burpees / plank hold.
    There is no rest between exercises.

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 9 reps (+ 3 attempts)
    - Total of 9 MU
    B. HSW practice for 5 min
    - 10 m.

    2.WL
    A. Power clean and jerk
    2+2 up to 70% effort

    3.Gymnastics/conditioning
    A. Butterfly practice
    - Focus in the beginning of the set
    - 7 3 3 3 5 reps

    B. 16 min EMOM:
    1) Butterfly pull up ( rpe 8) - 11 9 9 10
    2) 30 Double unders
    3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
    4) 10 Burpees (”Palauttava” tempo)

    4.Accessory
    A. 3 sets:
    5+5 Push up T
    8 Quadruped serratus rock backs
    20 Banded pull aparts