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

  • Kehäkalenteri 4.12 Workout

    Kehäkalenteri 4.12.2016

    Boom! Hyvä kyykky korreloi hyvän elämän kanssa. Tänään tehdään legendaarinen couch strech. Voit tehdä liikkeen kotona esim. sohvaa vasten. Jos polveen tulee pipi niin laita maan ja polven väliin pehmuste. Nautiskele!

    Couch strech 8 min (4 per puoli)

    1. Testaa yksi ilmakyykky
    2. 4 min/puoli couch strech strech
    3. Testaa yksi ilmakyykky ja huomaa ero!

    Tässä vielä videona liike:

  • The Chief Workout

    "The Chief"
    5 cycles of 3 minutes each
    3 Power Cleans 60kg/42,5kg
    6 Push-Ups
    9 Air Squats

    Rest 1 Minute Between Each 3-Minute Cycle.

  • Strength - Russian Step-Ups Strength

    Alternate between:
    - Weighted Russian Step-Up @ 20X1, 4 x 8-10, rest 1 min
    - KB Bench Press @ 2010, 4 x 8-10 reps, rest 1 min
    - Side Plank 30''-45''/side, rest 1 min

    Post weights for Russian Step-Ups

  • 11/7/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon(12)
    7rds
    10 pistol squats(mod as needed)
    10 hrpu

    Metcon-comp(12)
    7rds
    10 pistols
    5 strict hspu

    ft squat(6)
    3x2

    afterburner
    5 hill sprints-rest equals walk back to starting line.

    Finisher
    2 min chest opener
    2 min couch stretch
    50 bfsu

  • Team Chipper Workout

    TEAM CHIPPER

    Partition in any way. One partner must hold plank.

    100 Wall Ball

    100 Push-ups

    100 Kettlebell Swings – American

    100 Push Press (barbell)

    100 Sit-ups

  • PK-treeni B. koneet Workout

    7 x

    300 m voimakävely (skillmill tai ulkona)
    300 m row

    Soudussa vastukset seuraavasti

    Kierros 1. Vastus 8-9
    Kierros 2. Vastus 7-8
    Kierros 3. Vastus 6-7
    Kierros 4. Vastus 4-5
    Kierros 5. Vastus 3-4
    Kierros 6. Vastus 2-3
    Kierros 7. Vastus 1-2

    Syke 65 - 75 %

  • 10/26/16 Workout

    Start up(14)
    stretch/roll 6 mins-hotspots

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Metcon(12)
    3rds
    15 pull ups
    30 double unders(x3 singles)
    15 medball sit ups 20/14

    Metcon-comp(12)
    3rds
    8 muscle ups
    40 double unders
    16 ghdsu

    afterburner
    1 mile run(10)
    record time

    gymnastic goat(5)

    Finisher
    roll/smash quads
    30 v-ups

  • Thruster 3-max Strength

    15mins time to find your 3rep max

  • Mobility + Movement Prep Workout

    Dowel wrist + shoulder wup
    Dowel figure 8s
    thoracic rotations
    lizard stretch
    Light Kettlebell Warmup (all single arm)
    -bent over row
    -goblet squat
    -swing
    3-5min kb clean and press practice

  • PartnerWOD Workout

    30min AMRAP of 60sec each movement
    "I Go, You Go":
    1) Ring Support
    2) Chin over Bar
    3) Bottom of Wallsquat
    4) L-Sit (boxes)