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

  • 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.

  • Strength work Workout

    3-4 rounds, rest as needed. Scale if needed.

    1) 5+5 KB front rack weighted box step-up
    2) 10 Double Arm DB/KB Row
    3) 5+5 Seated DB/KB Press