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

  • Running and barbell work Workout

    Run 200m
    7 Squat Snatch (60/40kg)
    Run 200m
    7 Power Snatch
    Run 200m
    7 Power Clean
    Run 200m
    7 C&J
    Run 200m
    7 Thruster

    This is for time. Go as fast as possible. Scale the weights if needed.

  • 210617 Workout

    Stamina Conditioning
    For time:
    10-9-8-7-6-5-4-3-2-1:
    Hang Power Cleans + Push Jerks* (135/95#)
    *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2

  • Skill Day Workout

    Skillpäivillä on erinomainen hetki tehdä lämmittelyssä voimistelua. Katso vaikka oheiselta videolta mallia, mitä kaikkea voit tehdä tai kehittele omia juttujasi.

    Work your HSPU or free HSPU for 15-20min

    Ohje: Työstä käsinseisontapunnerrustasi 15-20min. Kokeile korokkeita, vapaata, kippiä, tiukkoja…

    3-5 rounds for Quality:

    60sec active hang (active or passive)
    Single Arm DB Lunges
    Banded Lunges 10sec hold
    Pistol Squat (alternate) 5-10 reps each leg

    Ohje: Tee 2-5 kierrosta, päivän kunnon mukaan. Lepää tarvittava määrä.

    Stretching for 20-30min

    Ohje: venyttele tai tee liikkuvuusharjoitteita 20-30min.

  • 120617 Workout

    Conditioning
    With a running clock
    A. AMRAP 5 of Burpee BJ Overs, 24/20
    Rest 5:00

    B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
    Rest 4:00

    C. AMRAP 3 of Power Cleans, 155/105
    Rest 3:00

    D. AMRAP 2 of Wallball Shots, 30/20
    Rest 2:00

    E. AMRAP 1 of Max Unbroken Pull ups

  • Morning Swim Workout

    1K Morning Swim

  • Base conditioning Workout

    For 32 min for quality switch between

    4min of

    • 8 Strict pull up
    • 16 Burpee
    • 24 Wallball

    4 min of

    Keep heart rate low and move as well as possible.

  • 15-12-9-6-3 ja 4 liikettä Workout

    15-12-9-6-3

    Raaka rinnalleveto 60/40kg
    Leuanveto
    Etukyykky 60/40kg
    Kulmasoutu 60/40kg

  • Ladder to Success Workout

    Floor Press
    Leopard Crawl (2Forward2backward)
    DB Snatch (per side)
    Burpee Pull-ups/Taps
    (TRX Row)

    5-10-15-20-15-10-5 ... finish early do a set of 25

    If you cannot do a jump into a pull-up, pick a high bar and jump and Tap. If you choose the jump and tap option you must also preform TRX Rows. Anyone who does the burpee pull-up does not have to preform Rows.

    W: 15-20
    M: 25-30

    Unfinished Score is timecap

    trainers: 15-17min time remaining in class

  • ATABAT it up Workout

    1) Box Jump Overs (one foot on box at all times, switching side to side)
    2) Inverted Row (alternate between pronated +supinated grip)
    3) OH plate Reverse Lunge
    4) Battle Rope alternating slams
    5) Kneel to Squat (Stay Low, alternate between left leg starting/right leg starting)
    6) Banded Plank Leg Lifts (band around ankles, 3x only left, 3x only right)

    20:10 on/off
    x6 rounds at one before moving to next

    18min Circuit

    22

  • Engine - Back Squat 4x10 Strength

    Back Squat 4x10@65-70%

    Ohje: Älä viä sarjoja feilureen asti. Sinun pitäisi pystyä tekemään useita toistoa vielä jokaisessa sarjassa enemmän kuin mihin lopetat.