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

  • 1/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne

    4x1 bench or strict press(10)

    Finisher
    2 min samson
    50 cross crunch
    30 w raise

  • 1-6-17 Workout

    M)
    3 x Chin Up
    20 - 1 Inverted Row

    F)
    40 x Banded Ring Dip & Ring Row
    4 x Circle Run
    30 x Banded Ring Dip & Ring Row
    3 x Circle Run
    20 x Banded Ring Dip & Ring Row
    2 x Circle Run
    10 x Banded Ring Dip & Ring Row
    1 x Circle Run

  • 1-5-17 Workout

    M)
    3 x Reverse Banded Close Grip Bench Press
    20-19-18-17-etc. Push Ups

    50 x Banded Ring Muscle Up Progression
    50 x Banded Ring Skull Press

    F)

    11-1 x Banded Deadlift & Squat
    Everytime the band drops 50 Jump Ropes

    Emom 7
    30 sec work 30 sec rest
    Sandbag Deadlift
    Box Side Step Ups
    Goblet Squat

    50 x Russian Twist

  • INBODY-MITTAUS KISAKALLIOSSA Workout

    InBody -mittaus Kisakalliossa 26.1.2017 klo:18:15!
    Maksu 15€/hlö suoritettava etukäteen Tiinalle, joka tekee mittaukset.

    Testiin valmistautuminen:
    Luotettavan mittaustuloksen saamiseksi on
    - oltava ravinnotta ja juomatta vähintään 2 tuntia ennen mittausta
    - vältettävä alkoholinkäyttöä 2 vrk ennen mittausta
    - vältettävä voimakasta fyysistä rasitusta 12 tuntia ennen mittausta
    - vältettävä diureettien (nesteenpoistolääkkeiden) käyttöä mittausta edeltävinä päivinä
    - tyhjennettävä virtsarakko n. 1/2 tuntia ennen mittausta

    Eli ei raskasta ateriaa ja reeniä ennen mittausta sekä muistakaa käydä pissalla :) Raskaanaoleville ei mittausta tehdä!

  • TTP Strength 29.12.2016 week 6/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Band
    BMU fb. 5 x 3 = 15 :)

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
    25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

    2.Strength
    A. Rotate through
    A1. Back squat, rest 2 minutes before A2
    1 x 6 @ 78-83%
    1 x 4 @ 81-85%
    1 x 2 @ 85-90%
    1 x 4 @ heavier than first set of 4.
    A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
    A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Saturday Sweat-for-days - EAST Workout

    WARM UP
    Foam rolling quads/TFL
    Banded Couch Stretch
    LAX pec Major/Min & Glute Med
    Banded Hip Hinge Prep
    Stiff inch worms with Strict Push up & Cobra

    WORKOUT
    6 exercises to run through with your partner
    50s of WORK & 10s for TRANSITIONS
    4 X

    Pistol SQ
    TRX row
    DB Flat Bench Press
    Mixed stance DL
    Wide stance GOB SQ
    SG ARM TRX reach

    Finisher
    KB Singles (alt : KB swing)
    Side Plank Twists

  • 11-3-16 Workout

    Weightlifting:

    Bench Press - 15-6-5-4-3 EMOM
    Incline Bench Press - 15-6-5-4-3 EMOM
    Pull Ups - 4 Sets to Failure EMOM
    Barbell Row - 15-6-5-4-3 EMOM
    K2C - 5 Sets of 25 Reps EMOM

    Crossfit:

    22 TTB
    22 Clean and Jerks @ 95/45

    200 M Sprint

    1RM Squat Clean (5 Min Max)

  • Parin kanssa laatuaika Workout

    2 kierrosta

    Eka                                                Toka

    1 km soutu 10 yleisliikettä,
    10 kyykkyä,
    10 istumaannousua.
    5 yleisliikettä, 1 km soutu

    10 kyykkyä,
    15 istumaannousua.

    2 kierrosta

    Eka                                                Toka

    1 km soutu 10 Kahvakuula heilautusta
    10/10 Kahvakuula rinnallevetoa

    10 Kahvakuula heilautusta 1 km soutu
    10/10 Kahvakuula rinnallevetoa

  • QES 10/31/16 Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
    -DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
    -Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    Dynamic Warm Up
    Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
    Core work: 3 Rounds
    30-50 Sit ups
    2 Min Plank Hold

  • TTP SPP 27.10.2016 S3 / week 3 Strength

    Aamu: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested clean and jerk warm up
    A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

    B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

    2.SPP (Conditioning)

    A. For time
    100 pull ups > 50
    100 push ups > 50
    100 air squats > 50
    Time cap. 15 minutes
    Result: 9.44
    167/181

    REST. 8 Minutes

    B. 3 rounds for time
    30/24 cal assault bike > 10 cal
    15 power clean and jerks @ 60/40kg
    Time cap. 12 minutes
    Result: 10.50
    177/183

    3.15 min assault bike