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

  • For time Workout

    24-21-18-15-12-9-6-3:
    - Burpee
    - Wallball (20/14)
    - Pull up

    (Time cap: 30min)

  • Power&Speed - Pull-Ups and Ring Dips Workout

    4sets:

    5 Weighted Pull-Up
    Rest 1-2min
    5 Weighted Ring Dip
    Rest 1-2min

    Ohje: Valitse kuorma, jolla voit tehdä kaikki sarjat läpi.Leuanvedossa ja dipissä ei tarvitse käyttää samaa taakkaa.

  • 4/4/17 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(17)
    800m run
    30 hrpu/*hspu
    800m run
    60 bfsu/*mbsu 20/14

    gym goat(8)

    Finisher
    2 min IT stretch
    30 scap push ups
    60 oblique crunch

  • Shuttle run AMRAP Workout

    5min AMRAP

    • 20m Shuttle run

    Score is total meters accumulated.

  • Movement Prep + Skill Workout

    Banded Shoulder Series
    Wrist Prep
    Elbow Circles
    Bullet Proof Shoulders (see video)
    2 rounds
    - 10 squats
    - 10 prisoner lunges

    10min

    KB clean Skill 5-7min
    Swing
    DBL swing
    Clean

    15

  • Clean + front squat 5x(2+2)x80% Strength

    Clean + front squat 5x(2+2)x80%

  • ENDURANCE CLASS Workout

    Max effort 1000 m Row

    3 minute rest , then immediately into,
    20 minute AMRAP

    50 Burpee over bar
    40 Front squats 95/65
    30 Cluster 95/65 (squat clean,thruster)
    20 Box jumps
    10 HSPU

    Score is total reps

  • Cardio 13/2017 Workout

    20min AMRAP for quality
    4 Bar Muscle-Ups
    6 Turkish Get-Ups
    8 Ring Pushups
    12 High Box Jumps

    (cardio 46/2016)

  • Workout Workout

    12 Minute AMRAP:

    • 7 Hand-Release Push-Ups
    • 9 Ring Rows OR 9 Double DB/KB Bent Over Rows @ 25-50/10-35 lbs.
    • 11 KBS to eye level @ 35-53/16-35 lbs.

    *For the Double DB/KB Bent Over Rows, you will hold a DB or KB in each hand, hinge at the hips and assume a position similar to a Deadlift start position with your back flat and parallel to the floor. Keeping your core tight and engaged, you will Row the DB's/KB's to your armpit area using as little momentum as possible. These don't have to be slow, but they should be under control and you should be using your upper back to do the work. Really focus on keeping your back in a Deadlift start position and avoid your chest rising up too much. The chest rising too much will draw the attention away from the lat and upper back muscles that we are striving to target with this exercise. It is better to use a lighter weight and maintain perfect technique than use something too heavy and resort to terrible mechanics while performing the movement.

  • ENDURANCE: KB & Box interval Workout

    48min WOD with two heat (one heat 24min) no pause beetween heats.

    First Heat 6 rounds 24min

    One round includes
    1min work splitted to two 30s periods of:
    - KB Tater
    - KB Strict press
    1min rest
    Another 1min work with two 30s periods of:
    - KB Russian twist
    - KB plank hold
    1min rest

    Use the same light KB in every movement

    Second Heat 6 rounds 24min

    One round includes
    1min work splitted to two 30s periods of:
    - Box step ups 50cm
    - Push ups with box
    1min rest
    Another 1min work with two 30s periods of:
    - Ab crunches sitting on box
    - Back extension lying on box
    1min rest