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

  • Engine - 6 rounds, 90sec rest Workout

    6 rounds, rest 90sec between rounds

    Row 30/20kcal
    36 DU
    16 Wallball

    Ohje: tee kuusi kierrosta harjoitusta ja lepää tasan 1,5min kierrosten välillä. Pyri tekemään kaikki tuplat ja seinäpalloheitot putkeen. Skaalaa tarvittaessa määriä ja käytä kierroksesta 30sec tuplien opetteluun, mikäli ne eivät vielä onnistu.

  • Sled Sprints Workout

    5 x 25m Sled Sprints
    Rest as needed between rounds.

  • Workout Workout

    1) EMOM X 15 minutes:
    - Min. 1 - Walking Lunge x length of the floor and back
    - Min. 2 - KB/DB Farmer's Walk x 30 meters @ 35-53/25-53 lbs.
    - Min. 3 - Seal Drag x 5-15 meters

    . . . REST 5 MINUTES. . .

    2) 5 Rounds:
    a) 4 Minute AMRAP:
    - 7 Wall Balls
    - 14 Cal. Row/Bike/Ski
    - 28 Double Unders or 56 Single Unders
    b) 2 min. Bike/Row/Jog @ Recovery Pace

    • Today, treat the 15 minute EMOM as your warm-up for the following met-con. 30 minutes of work in the metcon is a significant period of time, so pace accordingly from the start. Go slower than you think you need to and strive to maintain that pace for the duration of the workout. Pick up where you left off on the previous AMRAP after each recovery period.

  • Never gonna give you up Workout

    AMRAP 10

    Deadlift x 1 rep
    Hang Power Clean x 1 rep
    Front Squat x 1 rep
    Push Press x 1 rep
    Back Squat x 1 rep
    Push Press x 1 rep
    Burpee x 1 rep

    RX 40/25 kg Skaalaa tarvittaessa painot niin että liike on sujuva.

    Ohje: tee liikkeet pötköön käyttämättä tankoa maassa. ÄLÄ LUOVUTA <3

  • Strength Strength

    1) Trap Bar OR Regular Bar Deadlift w/(2-0-X-0) tempo - 3 x 8 Touch and Go reps

    • The focus today is loading the bar as heavy as possible while still maintaining the 2 seconds down tempo each rep and keeping all 8 reps each set touch and go repetitions. If you are unable to keep the 2 seconds down tempo or have to set the bar down during a set rather than going touch and go, you went too heavy. Challenge yourself with a difficult weight, but the emphasis today is on keeping the tempo and touch and go reps each set. On a scale of 1-10, these sets should probably be around a 7 or 8 as far as intensity goes. Very challenging, but not a maximal effort.

  • 250417 Workout

    Conditioning
    5 Minute Window...
    400 m Run + 1 Rd of Cindy
    AMRAP Power Cleans, 60/40
    -rest 5 mins-
    5 Minute Window...
    200 m Run + 2 Rds of Cindy
    AMRAP Power Cleans, 70/50
    -5 min rest-
    5 Minute Window...
    100 m Run + 3 Rd of Cindy
    AMRAP Power Cleans, 80/55

  • Engine - 1min ON, 1min OFF Workout

    Assault or Row 20min:
    1min Hard, 1min Easy

    Harjoituksen tarkoitus: Polje tai souda 20minuutin ajan. Tee minuutti kovaa töitä ja seuraava minuutti kevyesti. Älä aloita liian kovaa, vaan sinun tulisi pystyä pitämään läpi reenin sama intensiteetti työminuutin aikana. Älä nouse koneesta pois kevyen minuutin aikana, vaan tee rauhallista palauttavaa työtä koko minuutti.

  • Extra L-pidot Workout

    L-pitoja

    -roikunnassa suorin käsin
    -roikunnassa leuka tangon yläpuolella
    -nojapuilla
    -renkailla
    -boxilla
    -lattialla

    kokeile max aika kolmessa eri L-pidossa

  • Move Prep Workout

    Beast Rock
    Underswitch + side kick through
    Beast Rock to Lizard Stretch
    Hamstring sweeps, side shuffles + running high knees

    5min ladder drills

    3 min partner green band resisted runs and side shuffles (partner holding band focus on scapular depression + retraction)

    15min

  • WOD 28.3 Workout

    Metcon:
    For time
    750/600m row
    35 barbell thrusters
    25 pull ups
    15 KBS 32/24
    5 Bar MU / 10 C2B