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

  • Tuesday 29th September 2015 Workout

    WOD

    EMOM 20min:

    ODD mins: 3 touch and go Power Snatches
    EVEN mins: 15 burpees

    • use a weight which allows for good form under fatigue, even if this is an empty bar or a PVC pipe

  • Performance Workout

    A.
    3 x Max raakaleuat/muscle up 3 min tauko välissä!
    Tauoilla mobilisoi jalkoja ja harjoittele tuplia

    B.
    3 x Max HSPU kipillä 3 min tauko välissä tai päälläseisonta/käsilläseisonta harjoittelua!

    C.
    Pareittain 8 kierrosta (4+4) tasainen vauhti!

    250m soutu
    10 x Rengaspunnerrus

    Toinen tekee, toinen lepää!

  • Monday 21st September 2015 Workout

    *WOD *

    AMRAP 5min:
    3 STOH 70/50kg
    6 HSPUs
    9 C2B pull-ups

    finisher

    100 standing banded triceps extensions

  • Single arms and kettlebells Workout

    KB SA Push press + windmill x4/
    KB SA Bent Row x8/
    KB SA Swing x12/
    SA Plank x 30s
    High knees in spot x 30s

    Wind mills should be a controlled movement not raced. Use them as your opportunity to slow down the pace and "Own your slow"

    10 minute AMRAP
    + 8 minutes practice and set up
    18 minutes

  • 280815 Workout

    3 KIERROSTA:
    5 x Wallwalk
    20 x American Swing (32/24kg)
    5x Thruster (70/50kg)
    20 x CTB
    5 x Pistol squat

  • Tabatas to start off the week Workout

    4 stations, 3 people per station
    How many total reps can you get per exercise?
    6 x 20:10 per exercise, 1 min rest between

    1. Wall balls
    2. KB Snatch (regressions SA KB Swing > KB Swing > KB Deadlift)
    3. Push ups
    4. CTB Pull ups

  • Tuesday Conditioning Workout

    Double KB Sumo Deadlift
    Battle rope- alternating arms aka small waves
    Rowing Erg
    TRX Jump Squat-Row
    Slamball Chest Pass*
    Burpees for Sean

    *two cones 15ft apart. Pick up and chest pass to one cone then same back. There and back equals 2 reps

    2 people per station
    Round 1- 1min on:30 sec rest/station
    Round 2- 2x45sec on:20 sec rest/station
    Round 3- 2x30sec on:15 sec rest/station

    35min circuit
    40mins

  • Ski-ClImb-Kick Workout

    Ski erg
    Mountain Climber /side
    Flutter Kick /side

    10m/10/10
    20m/20/20
    30m/30/30...

    Go through every round as fast as you can. Rest until the ski erg is free again. Passing allowed.

    18min cap
    20min

  • WOD 25.3 Workout

    Metcon:
    4 min amrap
    10 KBS 24/16
    10 pull ups
    – rest 1 min –
    4 min amrap
    10 box jumps
    10 wallballs

  • 1 Round for time Workout

    1 round for time:

    30 x Front squat (Rx: 60/40kg)
    400m Run
    20 x Shoulder to overhead (Rx: 60/40kg)
    600m Run
    10 x OHS (Rx: 60/40kg)
    800m Run