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

  • Pe 8.2.2019 Maastaveto + kevyt penkki/kyykky Strength

    Maastaveto 5x5xmax8

    Pystypunnerrus TAI Vinopenkki 5x6-12

    Etukyykky 3x6

  • Extra Credit 11-02-2019 Workout

    Reverse Hypers: 3-4 x 20-25. Rest 60s.
    OR
    400m Light Sledpull Powerwalk
    OR
    100 Glute Bridges

  • 3 sets of Tempo RD and Weigted Box stepups Workout

    3 sets
    alt.
    (a) 5 Tempo Ring Dips
    (b) 4/4 Double KB/DB FR Box Stepups

  • Paritreeni Workout

    2 kierrosta parin kanssa.

    1. Soutu 8 min (tavoite: M 2000m, N 1600m)

    2. 21-15-9 toistot
      yleisliike ja kyykky

  • Saturday endurance Workout

    Endurance WOD

    In teams of 2 for time:

    3000 m row
    90 wall balls
    2000 m row
    60 wall balls
    1000 m row
    30 wall balls

    Share the work. One works, one rests.

    TC: 40 min

  • Endurance WOD Workout

    Rotate stations every 2 minutes for 40 minutes.
    Station 1 – 2 rounds of “Cindy”
    Station 2 – Bike for calories
    Station 3 – 8 Toes to bars, 30 double unders
    Station 4 – rest

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING
    2-4 rounds, rest as needed

    1) 10-25 GHD Sit-Up
    2) 60-90sec Plank Hold
    RPE 3

  • 2/4/19 Workout

    Start up(0:00-10:00)

    100m run

    then

    10 air squats

    cradle-heel grab

    walkout-side lunge

    knee grab-toe walk

    heel walk-knuckle draggers

    spiderman-walking front kicks

    10 air squats

    then

    100m run

    Mobility(10:00-15:00)

    1:00 min pigeon pose per

    1:00 min front rack stretch

    Pointers/Skill(15:00-20:00)

    Wallballs-below parallel, chest high, keep ball high

    Prep:

    5 med ball front squat

    5 med ball push press

    5 wallballs

    Pull ups-long hollow body, use hips

    Prep:

    10 scap pull ups

    3 kips

    1-3 strict pull ups

    3 pull ups

    Weightlifting(20:00-35:00)

    Back Squat

    Week 1 add 10# to previous load

    *If you're not cycling back squat then do the following:

    10-8-6-4-2 goblet squat-start at a lighter db/kb weight and increase with each set.

    Metcon(20)

    On the 4:00

    200m run

    10 wallballs 20/14

    10 pull ups/ring rows
    -sub chest to bar for an added challenge

    Repeat 5x

    Score equals slowest round

    Opt(12)

    1600m walk/run

    5x5 hip extension

    Gymnastic 🐐

    Finisher

    30 cuff iso

    30 w-raise

    30 sec quad sttetch

    60 knee tap crunch

    1:00 min hamstring stretch

  • Extra Credit 04-02-2019 Workout

    Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.

  • Endurance WOD Workout

    Every 8 minutes, for 40 minutes (5 sets) of:
    Run/ski/bike/row for 4 minutes
    12 Toes through rings or 24 sit ups
    10 Handstand Push-Ups or L-Seated DB Press

    Rest the remaining time of the sets.