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

  • 6/18/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    RCVR(30)
    walk, run, jog, bike, row

    Finisher
    50 knee tap crunch
    1:00 stretch of choice

  • Push press 8/5/3 Strength

    Push press
    2x8
    2x5
    2x3

  • Home WOD 07-01-2022 Workout

    A) NOTES
    - Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
    - Metcon: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
    - Equipment: Medium weight, light weight, medium band, bench/chair

    B) WARMUP
    4 Rounds:
    8 Plank Waves total:
    6 Scapular Push-ups
    4 Scorpion Stretches total

    C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
    4 x 12-15 3s up 3s down. Rest 60s.
    C2) BAND SUPINATED FRONT RAISE
    4 x 8-12 each. Rest 60s.
    C3) HAMMER CURL W. ISO HOLD
    4 x 8-12 each. Rest 60s.

    D) 3 ROUNDS FOR TIME
    8 Strict Handstand Push-ups
    200 Meter Run
    4 Wall Walks
    200 Meter Run
    – Goal: Nasal breathing, challenging pace.
    - Alternatives to Run
    200 Meter Row
    50 Double Unders
    60 High Knees or Penguin Taps
    60 KB March Total

    E) WORLDS GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) DIAMOND PUSHUP
    4 x 8-12 3s up 3s down. Rest 60s.
    - Use incline angle if needed
    C3) TABLE ROW
    4 x 8-12 each. Rest 60s.

    D) 3 ROUNDS FOR TIME
    As above, scale with pike push-ups

    E) WORLDS GREATEST STRETCH
    As above.

  • Muscle & Power, Hero Workout

    “Holleyman”: 30 Rounds For Time

    Rx
    5 Wall Ball Shots (20/14 lb)
    3 Handstand Push-Ups
    1 Power Clean (102/48 kg)

    Scaled
    5 Wall Ball Shots (20/14 lb)
    3 Pike Pushups
    1 Power Clean (60/30 kg)

    Eazy
    5 Wall Ball Shots (14/10 lb)
    3 Pushups
    1 Power Clean (40/20 kg)

  • RestDay! Workout

    Tähän lepo ja huomenna Wodeille "Whitten".

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • 10.3.2020 Masters SM Workout

    Eilinen/Lepo

  • Strength Workout

    push up pos. birddog 4x6/6

    deadlift 3x3 @ rpe 8

  • FUNCTIONAL Bodybuilding Workout

    Strength:
    A, 3-4 sets: (In 10-12 mins)
    Barbell Box Step Up x 6/6 / leg @mod
    Rest 60-90 sec btw

    B, 3 sets:
    Dual DB Split Stance RDL x 6/6
    20 m Monster Walks

    C, WOD for Time:
    Modified “Hotel Hell"
    50 DB Hang Cluster @2x15/10
    *emom: 5 burpee
    Start with 5 burpees. Then complete as many hang clusters as possible until the minute is up. Repeat until 50 total are completed.

    TC’ 12 MINS

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    GHD Sit Ups 10 reps