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

  • February Team workout Workout

    4 people teams
    For time:
    100 wall ball (9 kg/ 6 kg)
    100 burpee
    100 pull up
    100 burpee
    100 air squat
    100 KB swing (24 kg/ 16 kg)
    100 DU
    100 T2B
    100 m walking lunge (12 kg/ 8 kg)

    Time cap 45 minute

  • 3-13-17 Workout

    Strength
    Posterior
    5-5-3-3-3-1-1-1-1-
    Close Grip Bench Press

    Metcon
    Open 17.3
    Prior to 8:00, complete:
    3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45/35 lb.
    Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75/55 lb.
    *Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95/65 lb.
    *Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115/75 lb.
    *Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135/95 lb.
    Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155/105 lb.

    *If all reps are completed, time cap extends by 4 minutes.

    Note: Squat snatches or power snatches with overhead squats permitted.

  • 5.10.2017 Workout

    Lepo. Pitkää pk- kuntoilua 1,5-2

  • 30.9.2017 40+ Workout

    "KETTLEBELLS 4 KIDS"
    AMRAP 9:
    9 Kettlebell Swings 24/16kg
    9 Burpees
    9 Kettlebell Swings 24/16kg
    9 Box Jumps (24″/20″)

  • COOL DOWN Workout

    30-60sec Passive/Active Hang
    Thoracic Flow video

  • Extra Credit 26-12-2017 Workout

    3 Rounds, rest as needed:
    20 Banded Pull-throughs
    25 Banded Face-pulls

  • Endurance Workout

    30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR

  • Strength 26-12-2017 Strength

    1a) Power Clean: 4-5 x 3reps, up to a heavy 1.1.1 (5s). Rest 60s.
    - 1.1.1 (5s) = drop bar between reps and reset up.
    - Adv: Build to 85% of 1RM.
    - Int: Build to 75% of 1RM.
    - Beginner: Technique Work

  • dirty work Workout

    LD Machine Tri
    3/2.5k Ski
    6/5k Bike
    3/2.5k Row

  • MU skills Workout

    Warm up:
    2 Rounds

    10 Lying pass over
    10 Hollow rock
    10 Arch rock
    10 Face pull
    10 Scap pull up

    MU skills ( Sama treeni kuin puoltoista viikkoa sitten)

    4 x 5 Kip swing
    4 x 3 Box transition
    4 x 1-2 Hips to rings
    4 x 1-3 MU