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

  • Quality workout Workout

    WORKOUT OF THE DAY:

    Metcon (no result, for quality)

    EMOM for 30 minutes of:
    1:) Bent over rows
    2:) Hollow rocks
    3:) Double unders
    4:) Windmills, L
    5:) Windmills, R
    6:) Rest

    Harjoituksen tavoite on panostaa hyvään tuntumaan ja tarkoitus on kehittää lihaskestävyyttä. Näin ollen tähtää toistomääriin, jotka ovat 10-20 toiston haarukassa. Double-undereita voit tehdä hieman enemmän. Räätälöi tarpeen mukaan sinkkuhyppyihin tai haaraperushyppyihin.

    WARM-UP:

    3 Rounds of:
    1 min rope jumps
    5+5 Windmills
    20s Hollow hold
    10 Bent over rows

    Taukojumppa 1130
    Ohjattu lämmittely 1700
    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • 28.6.2023 "Helton" Workout

    3 Rounds For Time :

    800m Run
    30 Dumbbell Squat Cleans
    30 Burpees

    DB`S 22,5/15kg

    TimeCap 36

    U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

  • Walking lunge with a twist Workout

    For time:
    100 walking lunges 45/35lbs

    Advanced:
    100 front rack walking walking lunges with kettlebells

    Tc 12min

  • Conditioning Workout

    AMRAP3
    Max reps burpee

    RPE 4-4.5

  • FBB Workout

    Every 4min x 3
    6/6 Single leg dual KB RDL V.2
    6/6 DB bulgarian split squat V.2
    6-8 Ring body saw V.2

    Huom! Kierroksen jälkeen täytyy jäädä n. 60s lepoa.

  • power snatch complex Strength

    E90s x9

    power snatch complex
    1 below knee + 2 floor

  • EMOM16 Workout

    EMOM16:
    1. 12 (6+6) landmine twist
    2. 30sec double kb overhead hold
    3. 12 tuck up + max hollow body flutter kicks
    4. rest

  • 10 x alkavalla 2 min Workout

    10 x alkavalla 2min

    1. 8-12 pallo rinnalleveto olkapäälle, RASKAS pallo
    2. 8-12 dippi laatikoiden välissä

  • Metcon Workout

    RX:
    AMRAP6
    Alt. DB snatch @22,5/15kg 2-4-6-8-10...
    Wall ball @9/6kg 2-4-6-8-10...

    Scaled:
    AMRAP6
    Alt. DB snatch @17,5-20/10-12,5kg 2-4-6-8-10...
    Wall ball @6/4kg 2-4-6-8-10... RPE 4-4.5

  • 19.8.2023 HR Zone 2-3 Workout

    Basic Endurance ( HR ZONE 2-3 )

    5 Rounds :

    Round 1 : Row 20 S/M
    Round 2 : Row 22 S/M
    Round 3 : Row 24 S/M
    Round 4 : Row 26 S/M
    Round 5 : Row 28 S/M

    ( each row 5 minutes )

    Between rounds :

    4 Minutes Of

    8 + 8 Dumbbell Row
    20 Box Step Ups
    0:30 HS Hold