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

  • Helen Workout

    Helen

    3 rounds for time:
    400m run
    21 kettlebell swings 24/16kg
    12 pullups

    You will be retesting Helen at the beginning of Jan to see how well everyone has kept up with their training over the festive period.

  • Extrat: Jäätölen tekoa + tiukka MU läpimeno Workout

    3 x

    5 x ice-cream maker
    5 x strict MU transitions

  • BEAR HUNT Workout

    3 rounds for time:
    40m BEAR CRAWL
    10 T2B
    10 WB
    20 DU

  • Performance Workout

    B.
    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat x 2-3 reps @ 30X1

    C.
    Against a 2-minute running clock, perform the following:
    Row 250 Meters
    Max Reps of Squat Cleans (135/95 lbs)

    Rest 2 minutes between sets, and complete a total of four sets.

  • 201115 Workout

    FOR TIME
    5 rounds of:
    - 15 x Wall Balls (20/14LBS)
    - 12 x Pullups
    - 9 x Hang Power Snatches (40/30KG)

  • Thursdays are for sweating Workout

    1. Double KB Jerk
    2. Ab Wheel
    3. jumping pull ups
    4. Bulgarian Split Squat jump [BW bulgarian split squat if jump is not available switch legs half way through]
    5. Battle rope double wave burpee [5 waves + 1 burpee]
    6. two foot lateral hurdle hops

    Round 1 - 20:15 [warm up round]
    2 min break - further explanation / organization
    Round 2 - 30:15
    1 min break
    Round 3 - 45:20
    1 min break
    Round 4 - 60:30
    1 min break
    Round 5 - 45:20

    35 min circuit with breaks

  • Friditioning Workout

    What better way to prepare for sweating through another Jays game tomorrow than sweating through a conditioning day today?

    Circuit 1
    Curve
    Skier
    Rower
    60:60 x 2 times through
    One partner working one resting 60s interval includes transition time
    12 min circuit

    2-3 min rest / explanation time

    Circuit 2
    Side plank TRX knee tuck L
    Side plank TRX knee tuck R
    TRX body Saw
    TRX pike
    TRX front plank

    30:15 x 3 times through
    11.5 minute circuit

    2-3 min rest / explanation

    Circuit 3
    TRX lunge L
    TRX Lunge R
    TRX Pistol L
    TRX Pistol R
    TRX Jump Squat

    30:15 x 3 times through
    11.5 minute circuit

  • 2 Bells 1 Group Workout

    Double kettle bell hop back deadlift x10
    [in between each rep hop back with hands on bells into extend plank, hop back in, get tension back, deadlift next rep]

    Double Kettlebell Swing x10

    Double kettlebell clean + push press x10
    [ each rep = 1 clean + 1 push press]

    Double Kettlebell Bent Row x10

    You go, I go set up every exercise in series
    Same size bells to be used for entire series
    If you're feeling super ambitious, hold a plank while your partner works.

    7 minutes form work and explanation
    18 minute AMRAP

  • DEADLIFT Strength

    6 x 4 70%

    Apuliikkeenä sivutaivutus (kuulalla/kässärillä/levyllä)
    3 x 8

  • NLA Shöydaun Workout

    5min to complete
    20 x Wallball shots
    15 x Box over jumps
    10 x Hang power cleans 60/42,5kg
    5 x Pull Ups
    As many rounds as possible
    Max 5 Rounds