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

  • Team WOD Workout

    Team of 2
    2*
    30/30 cal row or Bike
    30* syncron WB

    Core
    2*1' Max DU 1' rest

  • Biccen Workout

    5x
    Alt.
    5-8 Strict Chinups
    8 Barbell Bent Over Row

  • 7/23/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 hip rotations
    10 skiers
    10 air squats

    Metcon/*Rx(19)
    18-15-12
    wallballs 16/12-*20/14
    ttp/hkr/k2e/*ttb

    15-12-9
    db push press 25/15-*45/25
    rr/jpu/*pull ups

    9-6-3
    db thrusters 25/15-*45/25
    pull ups/c2b/*bmu/*f-c2b

    @24:00
    bk squat
    otm 6-climb

    @30:00
    barbell goat

    @40:00
    Finisher
    30 w raise
    30 band pull aparts
    60 slow bicycles
    2 min samson

  • 36 min 3 liikettä Workout

    36 min aina alkavalla minuutilla
    1. Kahvakuulaheilautus 12
    2. Kykky hyppy 15
    3. Kävely 40m kahvakuulalla

  • 31.8.2018 Pe Maastaveto Strength

    Maastaveto 3x4x87,5% (vedä noususarjat vain polviin asti ja keskity irrotukseen)
    Pukkiveto 3x3-5 (tanko polvesta)
    Optiona:
    Yhden jalan mave 2x12-20
    Vatsarutistukset suorin jaloin 3-5xmax toistot

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    30s max toistot 1 käden kahvakuula vauhtipunnerrus
    30s max toistot 1 käden kahvakuula vauhtipunnerrus
    1min teräsmiespito

  • DB ja HAMMERS Strength

    5 kiekkaa:

    10 Dumbbell Push Presses
    10 Hammer Curls with Dumbbells - tee pelkillä käsillä, ei vartalovauhteja
    Rest 60 seconds

    merkkaa DB Push press

  • 4 kierroksen irtopainot Strength

    4 kiekkaa:

    Dumbbell Bench Press x 10 reps
    Rest 60 seconds
    Kettlebell High Pulls x 10 reps
    Rest 60 seconds
    Single-Arm Dumbbell Row x 6 reps each arm @ 2111
    Rest 60 seconds

    merkkaa DB penkin painot!!

  • 10-10-10 AMRAP Workout

    AMRAP 10

    10 Alternating Farmer Carry DB/KB Lunges eli 5 per jalaka
    10 Push-Ups (hands wide)
    10 Knees To Elbows tai jalannostot/linkkarit

  • BackPeddle Workout

    ”Backpeddle”
    Every 5:00 x 5 Sets:
    Run 400 Meters / 1 x Stairs
    12 C2B Pull-ups
    20/16 Hand Release Push-ups

    *Score = slowest split
    - Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Athletes should record all your splits, score will be your slowest split.