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 - 45min Stretching Workout

    Stretching for 45min

    Ohje: venyttele 45-60min. Voit yhditää harjoitukseen staattisia tai dynaamisia venytyksiä. Tai tee sitä mikä sinun liikkuvuuttasi parhaiten edistää.

  • Basic Conditioning Workout

    For 45 min in groups of 3

    1. Row / ski / bike

    2. Jump rope 2 SU + 1 DU (Continious)

    3. While one of the group:

    5+5 Single leg Dumbbel Snatch 5kg/10kg
    5+5 Side Plank with Hip Lifts
    5+5 Spiderman Mountain Climbers
    5 sit to stand rope climb (rope pull)

  • 080417 vol.2 Workout

    Conditioning
    10-9-8-7-6-5-4-3-2-1 Thruster, 50/35
    100-200-300-400-500-600-700-800-900-1000m Row

  • Strength Strength

    • Accessory Work

    A) 1-Arm DB Rows (3-0-X-0 tempo) - 2 x 10/arm

    B) DB Overhead Press (3-0-X-0 tempo) - 2 x 10

    • For the 1-Arm DB Rows, you will Row the DB to your armpit area and then take 3 seconds to lower it back down every rep. So, the numbers for the tempo mean, 3 second descent from the top, no pause at the bottom, explosively row the DB up, and no pause at the top. Choose a weight that allows you to maintain the tempo. We are more concerned about controlling the weight and maintaining the 3 second descent each rep than the amount of weight used. The same thing applies to the DB Overhead Press. Take two DB's and explosively press them overhead, no pause at the top, take 3 seconds to lower them back down to your shoulders, no pause at the bottom and then explosively press the DB's back overhead. Again, maintaining the 3 second descent and controlling the DB's is far more important than the amount of weight used here.

  • Engine Strength Strength

    Snatch Complex:
    3 Snatches + 1 OHS

  • 24.1.2017 Workout

    For quality 30 minutes:
    10 hammer to tire
    10 supine ring row
    50 Du`s
    10 BW deadlift
    15 HR burpees

  • 170317 Workout

    Conditioning
    21-15-9
    Dead Lifts, 100/70kg
    Kipping HSPU, Open Standards

  • 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