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

  • 29.1.2017 Workout

    Rest day!

    Sali avoinna normaalisti.

  • 2-15-17 Workout

    Warm Up

    Strength
    A)
    Push

    B)
    15 Min Emom
    Min 1 - 3 Swiss Bar Inverted Row - finish the min with flutter kicks
    Min 2 - 6 Swiss Bar Push Ups - finish the min with Jump Rope Singles
    Min 3 - Rest

    Metcon

    3 Rounds
    3 Circle Runs
    6 Pull Ups
    9 Clusters

  • team of 3: AMRAP30 kbs, bjo, mb sit-up, hsc, bmu Workout

    Team of 3 Егор и Ваня
    250 kbs 24 kg
    200 bjo 61 sm
    150 mb sit-up 9 kg
    100 hsc 43 kg
    50 bmu

  • Endurance Workout

    • 60 Min of:
    Row 500 m @ 60% MHR
    Row 500 m @ 70% MHR
    Row 500 m @ 80% MHR
    Row 500 m @ 90% MHR

  • CLASS CANCELLATIONS THIS WEEK Workout

    Tues Jan 3- 4:30pm cancelled
    Wed Jan 4- 8:30 am cancelled

    The YMCA apologizes for any inconvenience.

  • Trail Run Workout

    Bass Hill
    15:00
    1 mile

  • Recovery session Workout

    3-5 rounds here

    1. Hill Run (jog) x 20-30 seconds, walk down
    2. Arm Circles x 20-30 sec
    3. Arm Swings x 20-30 sec
    4. Jumping Jacks x 20-30 sec
    5. Scapular Jacks x 20-30sec
    6. Skips x 10 each leg
    7. 2 Shuffles + Turn x 5 each way
    8. High Knees + Butt Kickers x 3 each per round x 10 cycles
    9. Walking Knee to Chest x 10 each leg
    10. Walking Quad Stretch x 10 each leg

  • Rytmihäiriö Workout

    Barebell 40/30
    Reps 10, 9, 8...1

    Thrusters
    OHS

    10m Front rack carry lunges
    10m Oh carry lunges

    For time 40min

    You start, bar at the ground, to perform 10 reps of thrusters. After the 10th thruster you do 10 meter front rack carry lunges walk, turn around, and perform 10 reps of ohs with the same bar. After the 10th ohs, you do a 10 meter over head carry lunges back to the point where you did the thrusters. You turn around and do nine thrusters. And so on.

    Overall you will do 55 reps of thrusters and 55 reps of ohs. And 100 meters of both carrys.

    In an occasion you drop the bar or you no rep a lunge during the walks, you place the bar to the spot where was your last good rep and perform a 4 bar over burpees. Then you pick up the bar and continue the carry.

    The wod ends after the carry that follows the 1 rep of ohs of the final round.

    If you are not able to finish in time, the result is your rep count. 10 meter walk counts as 1 rep. Total rep count is 130. Burpees are not counted as reps.

    To modify the wod you can switch the barebell to dumpbells, scale the weights, differ the carries, and/or leave the burpees out of it. To really make it a good going cardio wod, you finish with 50cal row.

  • Warmup Workout

    3 Sets
    20-30sec Wall Facing HS Hold
    10m Goblet Duck Walk
    10 Slide Board body Saw

  • Weight Lifting Strength

    CNJ 6x1
    Clean pull 5x3
    Bench press 5x5