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

  • Ready. Set. Partner Sweat. Workout

    Partner WU Circuit. 10min on clock.
    You go I go per exercise. Need Mat and Ab Mat for knees.

    10 partner synchro jump squat (high five while in air)
    10/leg bulgarian split squat off partner planking as your bench
    10/ Arm wrestle grip tug of war plank
    10 Partner Anchor Nordic curls (kneeling on abmat)
    10 Lateral jumps over partner log roll, rotating cycle should keep you in one spot.
    25 Leg Core throw downs

    10Min AMRAP then set up main circuit.

  • Karjalan Kovin 2017 - qualifier (Comp. Class optional) Workout

    Karjalan Kovin 2017 - Qualifier

    RX:
    A part... 00:00-8:00

    8min amrap

    20 cal row
    10 rower over burpee
    10 HSPU

    • 1min break .... 08:00-09:00

    B part .... 09:00-15:00

    6min CAP

    5 thrusters

    Weights:
    RX and masters 35:
    60/70/80/90/100 (ME)
    45/52,5/60/65/70

    Masters 40
    50/57,5/65/72,5/80
    35/42,5/50/55/60

    Masters 50
    45/52,5/60/65/70
    30/35/40/42,5/45

    • 3min break .... 15:00-18:00

    C part..... 18:00-28:00

    10 min amrap

    10 Snatch
    20 C2B
    30 WB
    40 DU

    Weights:
    RX and masters 35: 60/40

    Masters 40: 50/35
    Masters 50: 45/30
    Masters 50: C2b -> Pull-ups

    Scaled:
    A-part... 00:00-08:00
    8 min amrap

    20 cal row
    10 rover over burpee
    10 KB snatch 24/16 (alternating hands)

    • 1min break .... 08:00-09:00

    B-part... 09:00-15:00

    6min amrap

    5 thrusters

    45/52,5/60/65/70

    30/35/40/42,5/45

    • 3 min break..... 15:00-18:00

    C-part...... 18:00-28:00
    10 min amrap

    10 power clean 60/40
    20 pull-up
    30 wall ball
    40 single under

  • Team Work Workout

    In teams of three,

    4 minute team A- FAR - AP per station. 30s rest between stations

    75m per person ski
    75m per person Row (arms only) do not strap foot in fully, speedy transitions
    0.05 curve per person

    If you're feeling ambitious turn your rest into a plank

    note total team calories between all three pieces of equipment as measurement.

    14 minute circuit
    18 minutes

  • 5/22/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 pass through
    10 pvc oh squat
    5 handstands or kick up att

    Metcon/Metcon-comp(18)
    6rds
    6 overhead squats 115/75-*135/95
    12 burpees over bar
    6 pull ups/*3 bmu

    bk squat(12)
    work up to heavy

    Finisher
    1 min six inch hold
    2 min couch stretch
    2 min hamstring stretch
    25 scap push ups

  • Strength Strength

    1a) Barbell Push Press w/(3-0-X-0) tempo - 3 x 6

    1b) Single Arm Ring/TRX Row w/(2-0-X-0) tempo - 3 x 10/arm

    • Go straight from Push Press into Single Arm Ring/TRX Rows and then REST 2-3 minutes and repeat for 3 total sets.

    • The limiting factor today will be the 3 second lowering phase each rep on the Push Press. This will result in lighter weights needing to be used than what you would normally use for a set of 6 reps. Emphasize maintaining the 3 second lowering phase each rep today more than the amount of weight you use. Also, do not rest the bar in the front rack b/t reps. As soon as you finish the 3 second lowering phase and the bar hits your shoulders, go immediately into the next repetition.

  • Engine - 3 Fast Ones Workout

    15-12-9

    HSPU
    C2B

    Rest 3min

    4 rounds:

    15 Wallball
    10 TTB

    Rest 3min

    10-1 KBS (24/16kg)
    1-10 Burpee

    (tee kymmenen KBS, sitten yksi burpee, 9 KBS 2 burpeeta...kunnes teet yhden KBS ja 10 burpeeta)

    Ohje: Harjoituksessa on kolme osaa. Lepää osien välillä tasan kolme minuuttia. Pyri tekemään kaikki osat mahdollisimman nopeasti. Skaalaa tarvittaessa painoa ja toistomääriä. Teippaa kädet, ettei ne aukea tai käytä hanskoja/lämsiä!

    HSPU voit skaalata laittamalla esim ab-matin pään alle, tai tekemällä boxin päältä ja voit tehdä C2B tavallisina leukoina.

  • WOD 11.5 Workout

    WOD (S):
    AMRAP 30 or for 30 min with steady pace
    400m run
    15 KBS 24/16
    10 wall ball
    15 sit ups
    10 burpees

  • 4/26/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(14)
    10-9-8-7-6-5-4-3-2-1
    thrusters 75/55-*95/65
    toe to pole/*toe to bar

    bench/strict press(12)
    4x3
    30 tricep overhead extension

    Finisher
    2 min barbell quad smash
    50 band pull aparts
    1 min side plank per

  • 4/12/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(16)
    100 burpee box jumps/step overs for time 24/20

    back squat(12)
    5x2 back squat
    start at 65% of 1rm

    Finisher
    2 min couch stretch
    30 scap push ups
    50 hip raise

  • Triple Workout

    For time:

    1K Row
    3 rds:
    12 STOH 40/30
    12 Box jump 60/50

    3 min Rest

    100 DU
    3 rds:
    9 Burpees
    9 KBS 32/24kg

    3 min Rest

    1K Run on skillmill
    3 rds:
    6 BMU (scale to: 10 C2B / 15 Pull-ups)
    6 Thrusters 40/30kg