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

  • Rengastaitoja Workout

  • EASYWOD 24012020 Workout

    *Käsilläseisontapunnerrus boxilla - tekniikka

  • Wallball, T2B, Kettelbell swing Workout

    3 Kierrosta
    1min Wallball
    1min T2B
    1min Kettelbell swing
    1min LEPO

  • sumo deadlift and Press Workout

    PRESS / SUMO DEADLIFT SUPERSET*

    A1) Press:
    8RM

    Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.

    A2) Sumo Deadlift:
    8RM

    Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.

    *Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds for Time:
    40 Russian Kettlebell Swings 24/16kg
    15 Hand-Release Push-Ups
    10 Strict Pull-Ups

    Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.

    Post time and Rx to comments.

  • 5K for time Workout

    Maksimikestävyys/vauhtikestävyys harjoitus. Lämmittelyn jälkeen 5Km niin kovaa kun jalat antaa myöden. Voit korvata juoksun pyörällä tai soutaen. Treeni tehdään tuusulan urheilukentällä eli jos haluat soutaa salilla, ilmoita etukäteen.

  • Main site Friday 220211 Workout

    6 rounds for time of

    5 hang power cleans
    10 weighted lunges

    ♀105 lb ♂ 155 lb

    Then,
    Handstand walk as far as possible in 4 minutes.

    Rest as needed between the couplet and the handstand walk.

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • 23.3.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout

    Box-kyykky 7x2x70%
    Maastaveto 6x1x70%
    Suorinjaloin maastaveto korokkeelta 4x15 (kevyt)
    Jalkanostot penkillä 4x"max toistot"
    Kelkka 8 kpl "suoran työntöjä" @ 75% omapaino

  • Muscle & Power, YV1 Strength

    Clean & Jerk 2 RM

  • 11/9/18 Workout

    Warm up(0:00-15:00)
    3 Minute Easy Bike

    1:00 Active Spidermans 
    1:00 Active Samson 
    1:00 Walkouts

    3 Rounds: 
    3 Push-ups 
    6 Sit-ups 
    9 Air Squats

    Mobility(15:00-25:00)
    Couch Stretch-2 min per
    Pigeon-2 min per
    Shoulder distraction-1 min per

    Skills/Teach(25:00-35:00)
    Bike-arms and legs
    Abmat sit ups-throw arms for momentum and breathe, full range of motion.

    Run through(35:00-40:00)
    1rd
    9 Calorie Bike 
    9 Sit-ups 
    6 Calorie Bike 
    6 Sit-ups 
    3 Calorie Bike 
    3 Sit-ups

    Metcon(20)
    "Green Day"
    3 Rounds of:
    AMRAP 4: Bike for Calories
    On the 0:00 – 15 Abmat Sit-Ups
    On the 1:00 – 12 Abmat Sit-Ups
    On the 2:00 – 9 Abmat Sit-Ups
    On the 3:00 – 6 Abmat Sit-ups
    Rest 2:00 between rounds

    -score equals cals
    -can sub row for bike

    Opt(12)
    4x1 box squat
    1000m row
    6x30m shuttle

    Finisher
    walking quad stretch
    walking knee grab
    60 side bends
    30 sec knee tuck hold
    30 sec s/a para stretch