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

  • AMRAP's Workout

    AMRAP 3:
    15/12 Calorie Bike/Row/Ski (cash in)
    12 Power Snatches (40/30)
    12 Burpee over bar

    Rest 3:00

    AMRAP 3:
    15/12 Calorie Bike/Row/Ski (cash in)
    8 Power Snatches (50/35)
    8 Burpee over bar

    Rest 3:00

    AMRAP 3:
    15/12 Calorie Bike/Row/Ski (cash in)
    4 Power snatch (60/40)
    4 Burpee over bar

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality

    1) Bridge Hold 5-30sec
    2) Hip Flow
    3) 1-3 Skin the Cat
    4) 10+10 Scapula Camshafts
    5) 5-10 Strict TTB

  • Power clean 3RM Strength

    Find your Power clean 3RM of the day in 15min.

    Touch and go if possible.

  • Team Calories! Workout

    1

    Curve
    Jumping Pull Up x15

    2

    Ski
    TRX Bicep Curl x15

    3

    Row
    Pushup x15

    In partners, P1 goes while P2 rests
    4x 40sec on:1min 20sec off per person per station
    *trainers set clock for 40sec on :20sec off. (20 sec off is transition time)
    40sec is your time on the curve/ski/rower. Once the 40 sec is up you have 1min20sec to complete the jumping pullups/bicep curls/pushups and rest before you start your next set. Do all 4 sets on one station before you rotate. 1-2 min rest between stations

    Partners record total calories combined on all three pieces of equipment. If you don't finish the pullups, curls or pushups in your rest period, the calories on your following set don't count to your total

    28min circuit

    33mins

  • 4 rounds for time Workout

    10 SDHP @ 42,5/30kg
    5 T2B
    10 Front Squat @ 42,5/30kg
    5 T2B

    Time Cap 8min

  • Back Squat: 3-6-10-3-3 Reps Strength

    Record weight and details.

  • EMOM 14: tempaus + valakyykky ja kahvakuulatempaus + kahvakuulavalakyykky Workout

    14 min EMOM:

    odd: squat snatch + overheadsquat, building the weight as heavy as possible

    even: 1 x KB snatch + KB snatch overhead squat/ hand, as heavy as possible

  • Back Squat: 11 x 2 reps @ 30X1, Rest 60-90s Strength

    Same weight all sets. 11 sets, 2 reps.

    Record any details.

  • Easy aerobic activity Workout

    work for 15-20min

  • Keskiviikko 08.07.2015 - Death by burpees Workout

    Death by burpees!

    1 Burpee on the minute every minute, adding 1 burpee each minute and continue to add 1 burpees each round until you can no longer continue. Cap is 20 minutes and if you fall off the pace, start over until you reach the timecap.