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

  • Conditioning Workout

    4 Rounds for quality

    6 OHS 20/15kg
    6 Bar over burpee
    12 Pistols

  • Clean & Jerk Complex Workout

    Find TM in 15min:

    1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

  • Hang snatch + OHS Strength

    For 15 minutes

  • 5km run Workout

    WORKOUT OF THE DAY:

    Metcon (time)

    Run 5km

    Harjoituksen tarkoitus on kehittää kestävyyttä. Harjoituksen tavoite on juosta 5km mahdollisimman nopeasti aikaa vastaan.

    Timecap: 30 minutes.

    Räätälöintivaihtoehto:
    For 20 minutes:
    Run 1min
    Walk 1min

    Jos et ole juossut pitkään aikaan niin voit lähteä liikkeelle siitä, että hölkkäät minuutin ja kävelet minuutin. Harjoituksen kesto on 20 minuuttia.

    WARM-UP:

  • "Seven" Workout

    CONDITIONING

    “Seven”

    7 RFT:
    7 HSPU
    7 Thruster
    7 TTB (K2E)
    7 Deadlift
    7 Burpee
    7 KBS
    7 Pull-Up

    RPE 3-5, go by feel.

    Target: sub 28min. Time Cap 35min

    Loadings:
    Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
    Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

    Tailoring Options:
    Decrease loading
    HSPU→ use an ab-mat

    Note: original Seven has Knees to Elbows. OG fire breathers should do the workout with them, instead of TTB.

    Lite:
    “Fiver” do the same workout with 5 rounds and 5 reps each movement. Or do this as a partner wod, “IGYG”.

  • Leuanveto/rinta tankoon 3x sama toistomäärä Workout

    Leuanveto/rinta tankoon 3x sama toistomäärä

    Kippi tai perhos tyyli

    2 min tauot

  • "The Lyon" Workout

    “The Lyon”

    5 rounds:

    7 Squat Clean (75/52,5kg)
    7 STOH
    7 Burpee C2B

    Rest 2min between rounds

    RPE 4

    Push these intervals hard. Scale if needed.

    (21.2.2018)

  • Surprise Workout

    For time:
    20-15-10-5
    Push Press @60/42.5kg
    Burpee Pull-ups

    • 14:00 Time Cap
    • Barbell load should allow sets of 7-10 reps unbroken

  • Metcon Workout

    3 Rounds For Time:
    15 Pull-Ups
    30 Double-Unders
    15 Pull-Ups
    30 Cross-Overs

  • Skills Workout

    15 min of Bar Mu technique and drills

    then

    EMOM 5
    3-5 Bar Mu