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

  • 2. Conditioning Workout

    30 Bench Press (135/95#)
    20 Bench Press (155/105#)
    10 Bench Press (185/105#)
    Rest 3:00
    30 Front Squat (135/95#)
    20 Front Squat (155/105#)
    10 Front Squat (185/105#)
    Rest 3:00
    30 Deads (185/135#)
    20 Deads (225/155#)
    10 Deads (275/185#)

  • TARAKKAA, RINKULAA JA PENKKIÄ Strength

    3 KIERROSTA:

    Back Squat x 8 reps @ 31X1
    ( Pyri 60 % maanantain 21.8. Stop Squat 1RM)

    Supine Ring Rows x 8 reps

    Dumbbell Bench Press x 8 reps

    MERKKAA TAKAKYYKYN KILOT.

  • Max paino 10 sek L-pidossa Workout

    Max weighted 10 sec L-sit hold

  • Cluster ja tuplahyppy ladder Workout

    For time:

    10 Cluster (40/30 kg)
    100 DU
    9 Cluster
    90 DU
    8 Cluster
    80 DU
    7 Cluster
    70 DU
    6 Cluster
    60 DU
    5 Cluster
    50 DU
    4 Cluster
    40 DU
    3 Cluster
    30 DU
    2 Cluster
    20 DU
    1 Cluster
    10 DU

  • STRONGCON4 Workout

    Teams of two. Each team needs rack/barbell. Bench. Box. (2) DB (10-30's)
    Work together and BOTH complete these mini-strength challenges. See how far you can get. Cannot move ahead until all reps complete. Set up/tidy equipment in proper arrangement each time you move ahead.

    All circuits are 4 sets of 5-10-15-5. Go!

    A) BB Thruster (45/95) (chunk them out, rack and rest when you have to)
    Nordic Curl (hook heels, knee on bench lower onto box)
    Side Plank Leg Lifts L/R

    B) BB Bench Press (55-155) (lower racks, slide bench under)
    (2) DB Box Step Up (10-30lbs) (total reps, not per leg)

    C) BB Row (45-115)
    DB Snatch per arm (10-30lbs)

    D) BB Floor Wipers L/R (rack bar on lowest hole - keep bar against rack, floating just above hooks when doing exercise) (65-135lbs)
    Jumping Chest to Bar Pull-ups (use benches inside racks)

    E) Bonus
    100 Hollow Rocks
    20/ Beast to Front Step
    20/ SIde kick throughs.

  • WOD 19.6 Workout

    Metcon:
    50 thrusters for time 40/30
    EMOM: 3 burpees over bar (starting with burpees)

  • VOIMA/TEKNIIKKA Strength

    Front Squat
    (70%/5)4

  • Skill Day Workout

    Work your Rope Climb Skills for 10-15min

    Ohje: harjoittele köysikiipeilyä 10-15min. Voit tehdä ilman jalkoja, kokeilla erilaisia jalkalukkoja, kiivetä straddlessa (L-sit ja jalat auki)

    3-5 rounds, rest as needed:

    1) 30 Banded KBS
    2) Seated Single Arm DB Press 6+6
    3) 60sec Active Hang
    4) 10m Dragon Squat
    5) 60sec Plank Hold

    Ohje: Tee päivän kunnon mukaan. Katso videot liikkeistä.

    Stretching for 20-30min

    Ohje: venyttele tai tee liikkuvuusharjoituksia 20-30mi

  • Pools...Open?... Workout


    30s EMOM style. 4 exercises, 30s each, round and round. 2mats, set of DB (15-35), Slam Ball 25 or 40.

    Share equip with partner. One partner does all 4 exercises in a row (30sec each) while other PLANK-Burpees, when you aren't planking, you are doing burpees and vice versa. Try for at least 12min (3 sets each) on clock.

    Partner 1 (30sec each = 2min)
    2 DB Curl to Press
    BW Cossack squats (stay low)
    Slam Ball Rolling Tricep Extension (laying on back) / Kneeling narrow PU's on ball when fatigued
    Hollow Core Leg Flutters

    Partner 2 - 2min
    Plank or Burpees (try to hold any plank as long as you can, burpee is the penalty for not planking)

    15

  • Engine - 2nd 10min EMOM Workout

    10min EMOM:

    5 Burpee Pull-Up/C2B + 5 Push-Up

    Ohje: Tee Burpee ja hyppää suoraan tankoon, ja vedä leuka/C2B. Tee ensin näitä 5 ja sitten viisi punnerrusta. Sinulle pitäisi jäädä 20-30sec lepoa jokaiselta minuutilta. Voit skaalata leuat C2B jos haluat. Skaalaa tarvittaessa määrää itsellesi sopivaksi.