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

  • Cleans, Burpees & Lunges Workout

    5 Rounds for time:
    10 Power cleans 50/35kg
    10 Bar facing burpees
    20m DB walking lunges 2x20/15kg

  • 31.7.2019 CF Workout

    Takakyykky 3x3@AHAP, 1x5@65%, 1x5@70%

    Raakatempaus polvelta + valakyykky

    1+2@60%, 1+2@65%, 1+2@70%, 3 x (1+2)@75%

    Riipusta raakarinnalleveto + raakatyöntö

    1+2@60%, 1+2@65%, 1+2@70%, 3 x (1+2)@75%

    Russian Twist 4x30

  • 5,4,3,3 Pause Deadlift (vol1.12) Strength

    • 10cm lift off, then 1sec pause and explosive pull.
    • 75-90%, 1rep in the tank (heavier than last week)
    • 2-4min Rest

  • Warm up Workout

    2 rds:
    60s. Row / Air bike
    5 Inchworm
    6-8 Ring rows
    8-10 Lunge + stretch

    2 rds:
    30s. Row / Air bike
    6-8 Active shoulders (Hanging)
    6-8 Active shoulders (Handstand)
    10-20s. Hollow rocks

    Mobility:
    - Up & down dog
    - Spider lunge - twist (alt.)
    - Shoulder pump

  • Punttitunti, yläkroppa, alkutestit Strength

    Alkutestit

    Testi 1.
    Kokeneet
    Penkkipunnerrus max. toistot (miehet BW/ naiset 50 % BW)

    Aloittelijat
    Penkkipunnerrus max. toistot (miehet 40 kg/ naiset 20 kg)

    Testi 2.
    Kokeneet
    Leuan veto max. toistot 2 minuutin aikana

    Aloittelijat
    Rengassoudut max. toistot 2 minuutin aikana

    Testi 3.
    Kokeneet
    Pystypunnerrus max. toistot (miehet 50 % BW/ naiset 30 % BW)

    Aloittelijat
    Pystypunnerrus max. toistot (miehet 20 kg/ 15 kg tangolla)

    Merkitse tulokseen penkkipunnerruksen ja leukojen/ rengassoutujen määrä.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    For time:
    1000m C2 Bike or 30/22cal Airbike
    9 Bar MU or Jumping Bar MU
    750m C2 Bike or 22/16cal Airbike
    7 Bar MU or Jumping Bar MU
    500m C2 Bike or 14/10cal Airbike
    5 Bar MU or Jumping Bar MU

    RPE 3-4, not all out

    Tailoring Options:
    C2 Bike/Airbike→ Row 500/400m-350/250m-250/200m

  • Extra Credit 06-01-2020 Workout

    3 Rounds of:
    Banded Glute Bridge x 30
    Standing Calves x 30
    Rest as needed
    Then,
    - Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Team WOD 4.1 Workout

    (A)
    "Cardio town"
    Ski,Bike,Row,Bike
    2 person working at a time for max calories
    **
    (B)
    "Snatch off"
    Power snatch 40/25
    Dumbbell snatch 20/15
    2 person working at a time for max reps
    **
    (C)
    "Body count"
    10 HR push ups
    20 Abmat sit ups
    30 Air squats
    1 person working at a time for max reps
    **
    (D)
    "Bar&Bell"
    Power cleans 40/25
    Russian swings 32/24
    2 person working at a time for max reps
    **
    (E)
    "Core&Lungs"
    10 Burpee box jumps
    20 T2B
    1 person working at a time for max reps

    One minute rest between the stations

  • Conditioning 04-01-2020 Workout

    AMRAP 30:00 with a partner:
    50 Wall balls @20/14
    50 Calorie Row
    40 Anchored Sit-ups
    40 Hollow Rocks
    30 Sumo Deadlift High Pull @ 35/25kg
    30 Barbell Rows @ 35/25kg
    20 Overhead Squats @ 35/25kg
    20 Thrusters @ 35/25kg
    10 Box Jump Overs @61/51cm
    10 Burpee Box Jumps @61/51cm
    *One person works at a time. Split as desired.

    Rx+ Option: 10 Ring Muscle-ups in place of 10 Box Jump Overs

  • BAR MU PRACTICE + BAR MU STRENGHT Workout

    20min Bar MU/ Kipping C2B/ Kipping PU

    .

    4 ROUNDS:

    2-5 Srict C2B

    2-5 Strict dip (over a bar)

    Rest as needed between the movements (30-60s)