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

  • 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

  • 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