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

  • Deficit HSPU & Row Workout

    For time:
    1-2-3-4-5-6-7-8-9-10 Deficit HSPU (2x20kg plates/hand)
    2-4-6-8-10-12-14-16-18-20cal Row

    Timecap 15min

    Scale to normal HSPU if deficit is no go, or if you know for sure, you're going to hit the timecap.

  • 5/21/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    20 jax
    10 air squat
    5 hrpu

    Metcon/*Rx(16)
    50 db ft squats 35/20-*45/25
    30 burpees
    10 strict def hspu 4/3
    Then
    20 ttp/hkr/k2e/*ttb
    40 box jump/step overs 24/20
    60 db lunge 35/20-*45/25

    @21:00 min mark

    4x2 back squat(on the 2)
    climb

    Finisher
    100 temp tantrum
    2 min sh distraction
    2 min lax shoulder smash
    2 min samson per

  • Teematunti: kestävyys Workout

    Conditioning

    4 x 10 min low intensity work

    1) 10 cal row + 20 air squat
    2) 200 m run + 20 hollow rock
    3) 50 double unders (100 single) + 20 kb swing (easy kb)
    4) 100 m farmers walk w/db + 20 box step up

    Pidä vauhti rauhallisena. Tämä ei ole maksiharjoitus. Keskity liikkeen laatuun.

  • Strength work Strength

    4 rounds, rest as needed, AHAFA

    1) 4 Bench Press
    2) 6+6 DB/KB Row
    3) 10 DB Biceps Curl
    4) 1-2min Plank Hold

  • 2 minuutin MAXIMIT Workout

    For max reps: (AMRAP)

    2 Minutes of DU’s / yrityksiä
    Rest 2 Minutes
    2 Minutes of KB/DB Floor Bench Press kevyet painot
    Rest 2 minutes
    2 Minutes of KB/DB Thrusters edelleen kevyet....
    Rest 2 minutes
    2 Minutes of Lunges Jumps <3 <3 <3
    Rest 2 minutes
    2 Minutes of Plank

  • Leuat ja Raakaa Rivea Strength

    Four Rounds For Quality:

    4 Pull Ups

    4 Power Cleans 60-70%

    30s. Wall Hand Stand / joka toisella Box punnerrus x 4

    Tauot omantunnon mukaan :) merkkaa rivet!!

  • Strongman Team Spirit Workout

    12min AMRAP
    In teams of 3
    ~30m Bear hug sandbag carry w. heavy bag
    Kettlebell front rack hold w. 2 heavy kettlebells
    Bent arm chin hang

    Person A. is carrying the sandbag while person B. and C. are in hold positions. Then switch.
    10 burpee penalty immediately for every break in front rack holds or chin hangs.

  • Extra Credit 09-04-2018 Workout

    1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.
    1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

  • Loppuverryttely jutskat Strength

    2 rounds of quality presses, rows and holds:

    Split Stand Alternative Shoulder Press x 6 per käsi
    Snatch-Grip Bar Bent Over Rows x 4 per käsi
    Chinese Plank 60s.

    Merkkaa Split Stand painot.

  • EMOM 40 Workout

    8 rounds
    1: Kahvakuulien kanto 40m
    2: Strict toes to bar x 5-8
    3: Bar muscle up/Ring muscle up/Hyppyleuka/Negatiivinen leuka
    4: Omavalintainen taitoliike
    5: Lepo

    -Kahvakuulien kantotapaa vaihdellen; Farmer's walk, Front rack, Overhead
    -Omavalintainen taitoliike esim. köysikiipeily, naruhypyt, käsilläseisonta jne.

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