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

  • 140317 Workout

    Conditioning
    AMRAP 20 of:
    15 Cal Row
    15 Box Jump Overs, 24/20
    15 KB Goblet Squats, 2/1.5-pood

  • Clean & Jerk Workout

    8 min EMOM:
    3 Clean (squat clean) and Jerk (touch and go)

  • 161206 Workout

    21-18-15-12-9-6-3 reps for time of:
    GHD sit-ups
    95-lb. shoulder presses

    Scale GHD sit ups to abmat situps or if you have done GHD sit-ups regularly you can also reduce the number of reps eg. 14-12-10-8-6-4-2

  • WOD 30.12 Workout

    Metcon:
    “Fat Amy”
    50 air squats
    10 burpees
    40 sit ups
    10 burpees
    30 lunges
    10 burpees
    20 KBS
    10 burpees
    20 KBS
    10 burpees
    30 lunges
    10 burpees
    40 sit ups
    10 burpees
    50 air squats

    CAP: 20 min (RX+ weight vest 9/6)

  • 3 kierrosta =14 min treeni Workout

    3 kierrosta

    1 min soutu
    1 min burpee
    1 min käsipaino vauhtipunnerrus
    1 min laskettelijanloikka
    1 min lepo

  • 32 Min EMOM Workout

    32 Min EMOM
    Alternate
    1. 1-5 Ring Mu's ( strict pull up and dip)
    2. 30-40 DU's
    3. 15 KBS 24/16KG
    4. 18/15 CAL Row

  • EMOM x10 Workout

    Odd: 8 S2OH
    Even: 15/12 cal Row

  • Row-off Workout

    3 minutes proper Row mechanics instruction then,

    Two teams

    Cycle through one after the next. 100m row as fast as possible.

    Each time you've completed your 100m segment, 1 gym length of reverse leopard crawls* followed by 10 scissor jumps.

    15 minutes AMRAP. How many rounds will your team get? No jumping ahead in line. Cheer your team on and push each other. Be the winning TEAM.

    *If you lose your pattern drop down to your knees and complete few steps of reverse baby crawls to get it back. This should be a fluid continuous movement. Baby crawls over get stuck unsure what foot goes next.

    20 minutes

  • Fitness/Performance Workout

    A.
    Find your max power clean

    Then,

    For time:

    15-12-9-6-3

    Power clean 70/40kg
    Strict pull-up

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    30 Double under or lateral jumps
    20 wallball
    10 Toes to Bar or Knees to Elbow

  • Seal Team 31 Workout

    Liikkeet:*

    1. Kuulan pyöritys kehon ympäri
    2. Etuheilautus
    3. Etuheilautus, oikea käsi
    4. Etuheilautus, vasen käsi
    5. Rinnalleveto+työntö, oikea käsi
    6. Rinnalleveto+työntö, vasen käsi
    7. Hauiskääntö, ote kuulan sivuilta
    8. Punnerrus selinmakuulla, oikea käsi
    9. Punnerrus selinmakuulla, vasen käsi
    10. Hauisheilautus, oikea käsi
    11. Hauisheilautus, vasen käsi
    12. Askelkyykky, oikea jalka
    13. Askelkyykky, vasen jalka
    14. Etukyykky

    Suoritus pareittain, toinen suorittaa, toinen lepää.
    Minuutti työtä, minuutti lepoa.
    Levossa suoritetaan haarahyppyjä.
    Vaihtoaika 5 sek.

    Miehet 20Kg, Naiset 16kg kahvakuula.