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

  • 26.9.2018 J&R Workout

    Takakyykky 5x5@75%

    korkea te-veto + tempaus puolesta reidestä
    3+1@70%
    3x(3+1)@75%

    Korkea Te-veto polvelta

    3x5@85%

    polvennostot/varpaat tankoon

    3xmax

  • WOD 27.9 Workout

    WOD (S):
    1000m run
    75 wall balls
    50 burpees
    25 bar MU (scale to C2B -> pull ups)

    rest 5:00

    3 rounds for time
    60 DU
    20 hang power clean 50/35
    10 front squats 50/35

  • 2. Conditioning Workout

    27-21-15-9:
    Calorie Row
    Bench Press (135/95)
    Chest to Bar Pull-Ups

  • WOD 11.10 Workout

    EMOM 15
    1: 10 back squats
    2: 5 front squats
    3: rest

  • "Death by power clean" - 60/85kg Workout

    "Death by power clean"

    • 1. minuutilla 1 raaka rinnalleveto (N 60kg / M 85kg)
    • 2. minuutilla 2 raakaa rinnallevetoa
    • 3. minuutilla 3 raakaa rinnallevetoa

    jne…jne…niin pitkälle kuin pääset.

  • Voimistelua Workout

    5 rounds

    3 inchworms, 10 sec hold
    4 strict tempo toes to bar
    5 PEP

  • Endurance WOD Workout

    For time
    400 m row or ski

    Go straight into
    15-12-9
    Thrusters (DB, MB, or KB)
    HR push ups
    Pull ups
    V ups

    9-12-15
    Slam balls
    Box jumps
    Burpees

    Sit ups

  • 2. Conditioning Workout

    1. Conditioning

    EMOMx15
    Min 1: 15 Wallballs (20/14#)
    Min 2: 15 KB Swings (53/35#)
    Min 3: 15 Box Jumps (24/20")
    Min 4: 15 Push Press (95/65#)
    Min 5: 15 Calorie Row

  • Thirsty Thursday Workout

    MVMT PREP
    Split Stance Adductor Stretch

    Hammer Nail Glute Mobilization

    Inchworm w/ Frog Jump
    Loaded Beast to Front Step
    Front Kick Thru
    Scorpion Reach

    (10)

    Stength Three
    BB Deadlifts 5X8
    Pullups 5x8
    Paloff Rotations 5X8/

    2:30 -3min

    (20min)

    Foursquare
    Break class into groups of 4. Skipping rope is timer thru circuit , everybody does a round 60skips,50,40,30,20,10 .. If done early climb back up
    Skipping Rope, Bench

    Single Skips
    Hamstring Climbers
    Bench Hops (Arms on, feet jump side to side)
    Hanging Knee Circles

    AMRAP
    (20min)

  • Etukyykky Pyramidi Strength

    Rakennetaan etukyykyn pohjaa perusvoimaharjoitteella nimeltä Pyramidi-harjoitus!! Ei aikautuksia laskuihin tai nousuihin.

    EMOM2 x 5:
    Front Squat ( painot nousee ylöspäin..)
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 5 reps @ 70%
    *Set 4 – 3 rep @ 75%
    *Set 5 – 3 rep @ 80%

    2 min tauko - sitten
    EMOM2 x 5:

    Front Squat 8 (.. ja sitten huipulle ja alas.)
    *Set 6 – 80% x 2 rep
    *Set 7 – 85% x 2 rep
    *Set 8 – 90+% x 1 rep
    *Set 9 – 70 % x 5 rep
    *Set 10 – 50 % x 8 rep