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

  • Eminem's 20th anniversary ❤️ Workout

    Partner WOD
    2 Rounds for time, similar strength recommended
    20 x Wallball
    20 x Front Squat
    20 x Push Press
    20 x Dumbbell Snatch
    20 x Double Unders
    Partner A works while partner B rests, then switch.
    Every set must be unbroken. If you fail, both have to run 200m.

  • Partner 400m 7-26 Workout

    Grab a partner and alternate 400m runs for 6 rounds. Each partner runs 400m as hard as possible. Score is total time to complete all 6, 400m runs.

  • Tempaus + valakyykky-yhdistelmä Strength

    3 x 3 snatch + 3 overheadsquats, 75 % of 1 RM snatch

  • Accessory Work Strength

    4 rounds, rest 1-2min between sets:

    6 Deadlift AHAFA
    5-15 Strict C2B
    15-25 GHD Sit-Up
    10-20 Parallette Push-Up

    Ohje: Tee kiertoharjoitteluna 4 kierrosta. Skaalaa tarvittaessa toistomääriä ja liikkeitä. Punnerrukset voit tehdä esim kahvakuulien päällä.

  • 16min EMOM Workout

    16min EMOM:

    1) Run/Row/Assault
    2) 5 TnG Power Snatch + 5 Bar over Burpee

    Ohje: Tee vuorominuutein. Valitse ensimmäisen minuutin kuormitus site, että jaksat tehdä samalla tahdilla koko harjoituksen. Tempauksessa valitse taakka sellaiseksi, että saat tehtyä ne touch and go, eli irrottamatta otetta tangosta. Lepää burpeitten jälkeen jäänyt loppuaika minuutista.

  • Turnt and Burnt Workout

    Get 1-2 Green Bands on hips. Clear Lane ways for band Resisted Pulls.
    Alternate Band Puller and Pull'ee after 4 lengths of each below - NOT after every length. Resist hard. Move off to side to do exercises or inside racks. Each do A, then move to B etc...
    A) 4 lengths BACKWARDS pull then,
    12/ scissor lunge
    B) 4 lengths in a row of LEFT Side Shuffle then,
    15/ arm partner plank arm pulls
    C) 4 lengths in a row of RIGHT Side Shuffle then
    Partner Leg Throw downs straight only. 20reps.
    D) 4 lengths high knees FORWARD then,
    25/ Mini Band Bicycle Crunch

    AMRAP this circuit.
    Until end of class.

  • June Strength 2 Week 2 Strength

    Remember, dropping weight on barbells = take off outer two plates.
    Dropping weight on dumbbells = drop one colour...fast fast fast!

    BB Strict Press 4x6 + Drop Weight
    Front Foot Elevated DB Reverse Lunges 4x6/ + Drop Weight (on 1-2 45lb plates)

    4min sets
    20

  • Everybody jump jump! Workout

    Jump Squats 20:10 x2
    Quick feet in spot 20:10x4
    Credit card Jump squats 20:10x2
    side Hollow rocks (alternate sides every round) 20:10x4
    Rotating jump squats 20:10x2
    Axis crawls (alternate direction every round) 20:10x4
    In and out Jumps squats 20:10x2
    opposite arm / leg V-snaps 20:10x4
    Jumps Squats 20:10x2

    13 minutes circuit

    Tabata bonus round of trainers choice

    18

  • 21.5.2017 Workout

    AMRAP 25
    From 0:00-5:00
    16 calorie row
    16 box jump 24/20"

    From 5:00-10:00
    16 thrusters 35/25kg
    16 pull ups

    From 10:00-15:00
    16 burpees
    16 Kb snatches 20/12kg

    From 15:00-20:00
    16 mountain climbers
    16 kb swings 24/16kg

    From 20:00-25:00
    16 push ups
    16 sit ups

  • Strength Strength

    1a) High Hang Squat Clean - 5 x 3 @ > 75% of your max Squat Clean

    *Pause 1 second in the bottom of each Squat Clean. We are working on building comfort in the bottom of a squat.

    1b) Quadruped Hip Rocks x 5/side b/t sets of Cleans

    . . . REST 2 MINUTES B/T SETS. . .