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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

  • 4x 3min ON/1min OFF Workout

    4x
    3min ON/1min OFF

    20/15 Cal. On a machine
    +
    AMRAP in the remaining time of
    5 Power Cleans 50/35kg
    5 Thrusters
    10 Med Ball Situps
    10 Wall Balls

  • Chin-ups Workout

    E2MOM for 10min
    - 5-15 Chin-ups

  • Box P 26-05-2020 Workout

    GPP
    8 Rounds of:
    30m Sledpull or Push. Rest 60s.
    Then,
    8 Rounds of:
    30m Front Rack KB Carry. Rest 60s.
    Then,
    10 Minutes of "Recovery"
    Row, Bike, Ski, Jog, or light sledpull at a sustainable/easy pace.

    Complete the GPP section in any order

    EXTRA CREDIT
    100 Reps each of:
    - Single Leg Banded Hamstring Curls
    - Banded Facepull-aparts

  • AMRAP 20 Workout

    AMRAP 20
    30/25 Cal. On a machine
    15 Burpee over bar
    15 Hang Power Cleans 50/35kg
    15 Pullups

  • Pe 22.5.2020 Maastaveto Strength

    Pendlay Row TAI Raakarive 5x5

    Jännehypyt 5x5 (voit tehdä 1.liikkeen aikana)

    Maastaveto 12x40%, 10x50%, 8x60%

    Etukyykky 6x6 (40-50% kyykyn maksimista)

  • 4x 4min ON/1min OFF Workout

    4x
    4min ON/1min OFF

    AMRAP of
    6 Thrusters 50/35kg
    8 Pistols
    10 Toes-to-bar

  • Power snatch Strength

    Power snatch

    EMOM for 12 minutes of:
    3 ”TnG” power snatch

  • Juoksu ja kahvakuula Workout

    200m juoksu
    20 Kahvakuula heilautus
    400m juoksu
    40 askelkyykky kahvakuulan kanssa
    600m Juoksu
    60 Venäläinen kahvakuulaheilautus
    800m Juoksu
    80 Pele
    1 mailin juoksu

    Aikaraja 40 min

  • Box P 15-05-2020 Workout

    METCON
    For time:
    9-8-7-6-5-4-3-2-1
    Hang Power Cleans (135, 95)
    Strict Chin-ups
    *200 Meter Run/Row after each set

    20:00 Cap

    STRENGTH
    1a) Inverted Rows, Supinated Grip: 4 x 12. Rest 30s.
    1b) Slight Decline DB Neutral Grip Bench/Floor Press: 4 x 12. Rest 30s.
    - Done with palms facing in (neutral) grip

    EXTRA CREDIT
    Banded Facepull-aparts: 5 Minutes of Max Reps.
    Rest as little as possible.
    *Every time you stop complete 10 second hollow hold

  • Blocked from Takomo Day 37 Workout

    Warm-up 3 rds
    easy run 200m
    Hip sviwel 5/5 reps
    Inch worm 5 reps
    quad pull 5/5 reps

    Running intervals:

    2 x 800m
    rest walk 2 min

    4 x 400m
    rest walk 1:15-1:30

    4 x 200m
    rest walk 1 min between

    -tempo treeni, idea nostaa vauhtia kun matka lyhenee mutta pitää se samassa jokaisessa samanmittaisessa matkassa.

    Treenivideo: