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

  • 20.2.2017 Workout

    For Time:
    100 back squat 20/15kg
    50 sit up
    75 back squat 20/15kg
    50 sit up
    50 back squat 20/15kg
    50 push ups
    25 back squat 20/15kg
    25 push ups

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    25 tuplanaruhyppy
    15 polvet kyynärpäihin
    40m kävely kahvakuula suoralla kädellä

  • 1/30/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Front squat(15)
    week 5 add 10 from previous cycle
    Determine load using 90% if 1rm
    5@65%
    5@75%
    max reps @85%

    Metcon/*Metcon-comp (15)
    prog/digression

    wallball 16/12-*20/14
    12-11-10-9-8-7-6-5-4-3-2-1
    hr burpee to a plate
    1-2-3-4-5-6-7-8-9-10-11-12

    complete twelve wallballs, then one burpee, eleven wallballs, two burpees, ten wallballs, three burpees etc.

    Afterburner
    2x200m run
    rest=work
    consistent effort on both runs

    Finisher
    90 sec six inch hold
    2 min couch stretch
    25 cuff iso

  • 1/17/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Metcon/*Metcon-comp(13)
    7rds
    4 pullups/*6 c2b
    10 step ups/*box jumps 24/20

    5x1 strict press (10)

    afterburner
    60 second max cal row

    Finisher
    2 min bf stretch
    2 min sh smash
    60 rtw

  • Engine Conditioning Workout

    CONDITIONING
    A. Rowing intervals
    A1. 5 x 1:00 at race rate / 2:00 rest*
    *maximum speed possible whilst rowing with perfect form
    REST AS NEEDED (10mins) before A2
    A2. 1x 80sec
    *Aim to start at an ambitious speed but then go faster for every consecutive 20sec round. 1:20 of work in total and the aim is to try and go as fast, if not faster, than your 1 min intervals

    Post total Cals on A1. And A2.

  • Tabata: Deadlift Workout

    Deadlift
    70/50 kg,
    or
    ~40% 1RM -> if under 30 kg, do KB swings (24/16 kg)

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

    Tabata KB swings: https://goo.gl/eGAK5q

  • Open Gym Workout

    Open Gym - sali avoinna vapaaharjoittelua varten. Valmentaja paikalla.
    Mitä tehdä?
    - Viikon rästitreenit
    - Mobility
    - Skilliharjoittelua
    - Assarit (=tukiliikkeet)
    Assarit:
    5 min emom:
    30 sec farmers walk (2xKB) + 5 burpee
    Accumulate 3 min hang from the bar
    (Ote vapaa: myötäote, vastaote, ristiote)
    Accumulate 3 min L-sit hold
    (renkailla, paraletteseilla tai bokseilla)

  • 11/21/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Metcon/Metcon-comp(10)
    "Fran"
    21-15-9
    thrusters 95/65
    pull ups

    metcon-scale as needed
    metcon-comp as written

    back squat 3x2(8)

    afterburner-4x200m sprint
    rest equals time worked

    Finisher
    samson stretch (2)
    30 sec iso mod y hold per
    60 double crunch

  • Front squats @ 2010, 3 x 2.2.2., 10''/70'' rest Strength

    Front squat
    2.2.2. = three doubles is one set, rest 10 sec between doubles, rest 70 sec between sets.
    Tempo: 2 sec down, 1 sec up.

  • 4 R FT Workout

    4 RFT:
    10 Wall Balls 9/6kg
    10 Russian KB Swings 32kg/24kg
    10 BJ (step down) 24"/20''
    Rest 90s

    Time each set individually

    -Wall balls:
    Throw as high as you can. The target for men is 305 cm ("the ceiling") and for women 275 cm (almost at the ceiling). This is NOT the same as face-level.