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

  • 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

  • Move Prep Workout

    Mobility:
    Roller hamstrings + lat
    shoulder clocks + wall(floor) slides
    dowel wrists + shoulders
    dowel hinge practice (emphasis on head position and where you are looking!!!!!!)

    Torsion control
    Mini Band around ankles: side steps
    Mini band around wrists: ext rotation pulses

    12mins

  • 10min emom kehonpainojumppaa Workout

    10min emom
    7 push up
    7 sit up
    Rest of minute alternating pistol squat

  • 33400 Affiliate cup 2/5 Workout

    500m row

  • 40 min. Juoksua ja kahvakuula Workout

    Juoksu korttelin ympäri tai soutu.

    20 yhden käden kahvakuulaheilautusta.
    10 yhden käden työntöä kahvakuulalla

  • 3/3/17 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(12)
    17.2

    Finisher
    stretch and roll errrrthang!

  • Weighted dip 5x3x70% Strength

    Weighted dip 5x3x70%

  • 16.3.217 Workout

    Complete as many as rounds as possibble in 22 minutes:

    3 rope climbs
    42 box jumps
    32 TTB

  • 3 rounds for time Workout

    6 - 9 - 15 for time:

    Deadlift @ 70 % 1RM or 75 % 3R TM (done earlier)
    Box jumps, step down 76/61 cm

    Maintain a good posture in the DL !

    Aux work: mobility