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

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 10m Seal Walk
    2) 10-20 GHD Hip Extension (loaded if needed)
    3) 10+10 Single Arm Lunge Arnold Press

    RPE 3+ to 3

  • Strength Strength

    OHS heavy doubles
    6x2 @ 85-90%
    - same weight across all sets
    - 2 mins btw heavy sets
    - good control at bottom pos
    - use narrower grip for less pressure on wrists

  • Monday metcon Workout

    Thrusters and pull-ups

    16 minutes on the minute, alternating

    Odd: 5 thrusters (pick weight, but use same weight during workout)
    Even: 10 kipping pull-ups

    Result= Thrusters

  • 30min parin kanssa Workout

    30min parin kanssa hiekkasäkki/raskas pallo

    10 olkapäälle nosto
    15m askelkyykkykävely
    20 etunojapunnerrus säkin/pallon päällä

    Toistot voi jakaa vapaasti parin kanssa

  • Zipper 8000 Workout

    800 m Row
    28 Pull Ups
    80 DU
    4 Rope Climb
    80 Air Squats
    4 Rope Climb
    80 Box Jumps
    28 Pull Ups
    800 m Row
    TIme cap 25 min. Use 10/6kg body armor

  • Ma 8.4.2019 Kyykky Strength

    Kyykky 5x1x max5 (palautukset 2-3min)

    Maastaveto sumolla 5x5-8 (niille, jotka vetävät kapealla)
    Etuheilautus sumolla 5x8-15 (niille, jotka vetävät sumolla)

    SitUps lisäp. TAI Jalkanostot maaten lisäp. 5x5-15

  • Conditioning Workout

    ”Jerry” or similar
    For time:
    Run 1600m / Stairs x 6 / Ski 1600m / Bike 110/85 Cals
    2k Row
    Run 1600m / Stairs x 6 / Ski 1600m / Bike 110/85 Cals

  • Extra Credit 09-04-2019 Workout

    Banded Back Complex:
    50 Pulldowns
    50 Banded Facepull-aparts
    50 Banded pull-aparts (supinated grip)
    *Goal to do all 150 reps with minimal rest

  • Ke 27.3.2019 Penkki Strength

    (etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

    Penkki 1x3, max!!! myös lämppärit "kolmosina". Huom. Ei tarvitse olla merkkipenkki!!

    KapeaPenkki 2x5-8

    Niskantakaapunnerrus 5x10, kevyt

    "Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

    Voimapyörä 3-5 sarjaa

    (100-200 lekaa traktorin renkaaseen)

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed:

    1) 10+10 Ring Circles
    2) 10 Banded Pull-Apart

    RPE 3