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

  • Endurance WOD Workout

    27 min Christmas EMOM
    45 sec work/15 sec transition between each station

    3Rounds

    Chest to bar pull ups
    Handstand holds or handstand walks
    Row for cal.
    Inchworm push ups
    STO (shoulder to Overhead) using DBs or KBs
    Tuck jumps
    Medicine ball toss
    Air squats
    Slam balls

    *handstand holds (scale: feet on box in pike position)

    • medicine ball toss you can do this with a partner over the rig or you can just do wall balls either one but the other exercises are not done with partner

    • scale tuck jumps to jump squats if needed

  • Mobility Workout

    How did it go?

  • Mobility Workout

    How did it go?

  • Rest day! Workout

    18:00 käsilläseisonta teku

  • 12/12/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 sl dl
    10 plyo
    5 pull-ups

    Metcon/*Rx(16)
    5rds
    10 cleans 135/85-*185/105
    10 pullups
    10 mbsu 16/12-*ghdsu

    Clean(12)
    pwr+squat clean-work up to hvy

    Finisher
    2 min hamstring stretch
    2 min chest opener
    30 w raise
    60 temp tantrum

  • 5k Row Workout

    5km Row

  • 2. Conditioning Workout

    AMRAP 20:
    7 Power Cleans (135/95)
    7 Burpees
    200 Meter Run/250 m Row

  • Tupla AMRAP kolmistaan Workout

    In teams of 3

    AMRAP 15 minutes:

    6 Burpee Box Jump-Overs (50/60 cm)
    6 Thrusters (35/50 kg)
    10 DU’s or 40 SU’s

    Tauko siihen asti kun kello on 20:00 (kello seinällä, ei siis koko iltaa salilla..)

    In teams of 3

    AMRAP 15 minutes:

    9 Burpee Box Overs (50 / 60 cm)
    9 Push Press (35 / 50 kg) telineestä
    9 Ring Dips

  • 12/11/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push-ups
    6 ft squats w/bar
    8 sec v-sit

    ft squat(15)
    work up to 1rm

    Metcon/*Rx(15)
    40 ft squat 95/65-*135/85
    60 hrpu
    240 plate jumps/*du's

    Finisher
    2 min quad smash
    2 min sh distraction
    60 dbl crunch w/leg ext

  • Extra Credit 11-12-2017 Workout

    1) Reverse Hyper: 4 x 15 Rest 90s.
    or
    Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.

    2) Side Plank: 3 x 10-20s each. Rest 30s.