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

  • Pullups @ 2010, 4-5 x 6-7 reps, rest 80-90'' Strength

    Pullups with tempo 2010, 4-5 sets with 6-7 reps, rest 80-90 sec between sets.
    Tempo starts from the highest position going downwards.

    Example: 2s going down, 0s at bottom, 1s going up, 1s at top.

    Strict Pullup Progressions:
    Pre I - Scapular Retraction at bottom, Ring Rows
    I - Negative Pullups (w/ active shoulders)
    II - Negatives x Volume
    III - Negatives + Weight
    IV - Negatives + Weight x Volume
    V - Negative to Positive
    VI - Negative to Positive x Volume
    VII - Positive Weighted

  • 8/15/16 Workout

    Start up(14)
    stretch (8)
    roll lats, upper back (4)
    shoulder distraction(2)
    couch stretch(2)

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

    3rds(6)
    8 diamond push ups
    8 inchworms
    8 pistol squats(mod as needed)

    Power(15)
    box squat-3x5@75% of 1rm bk squat

    Fitcamp
    100 m climbers
    90 squats
    80 sit ups
    70 tuck jumps
    60 lunge
    50 step ups
    40 burpees
    30 kbs
    20 rev burpees
    10 manmakers

    Metcon(15)
    3rds
    20 goblet squats 70/53
    10 pull ups
    400m run

    Metcon-comp(17)
    3rds
    18 pistols
    9 muscle ups
    27 double unders
    then
    800 m run

    Finisher
    2 min hip distraction
    60 knee tap crunch
    30 t raise

  • Bench Press 5 x 2 Strength

    Bench press five sets of 2 reps

  • 08APR2016 Workout

    AMRAP (As Many Rounds As Possible)
    in 30 minutes of
    800m Run
    25 Dumbbell Thrusters 2×24/16kg
    400m Farmers Carry 2×24/16kg

  • 12APR2016 Workout

    AFAP (As Fast As Possible)
    20 Burpees
    20 Hang Squat Snatches 60/40kg
    20 Bar Muscle ups
    20 Hang Squat Snatches 60/40kg
    20 Burpees

  • Saturday Chipper Workout

    Complete the following for Time,

    10 Wall Climbs
    100 Cal Row
    50 Pull Ups
    40 Thruster 40/30KG
    30 Burpee Over Bar
    20 Squat Cleans
    10 Bar MU

  • Engine Strength Strength

    Strength: Back squat 3RM in 25 Mins

  • Maanantai - 20 min AMRAP Workout

    Workout of the day

    Skill: Handstand push up (hspu) ja erilaiset skaalausvaihtoehdot

    20 min AMRAP
    5 HSPU
    10 toes to bar
    20 Air squat

  • 2 rounds: DU, Plank Walk and PS Workout

    2 Rounds:
    50 x Double Under
    35 x Plank Walks
    25 x Power Snatch @ 52.5/35kg

  • Friyay! Workout

    Partner up! Everyone starts at station #1 then moves on to #2 etc. 3 mins at each station.

    1 Box Jump - you go, I go style. switch every 5 reps

    2 Med Ball Sprawl Chest Pass

    3 Med Ball Situp- Partner 1 in situp position holding medball, partner 2 standing on their feet. Partner 1 situp and reach medball as high as you can. Partner 2 hold your hands out as a target for every rep. Switch every 15 reps

    4 Suicides- Gym class style! Set up 4 cones. 2 people go at a time. Bets are allowed.

    20min