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

  • 1.Kipping Handstand Push-ups Workout

    For Time:
    75 Repetitions

  • Running, DB and boxes Workout

    5 RDS:
    15 Run on skillmill (150m)
    12 Alt DB snatch 25-30/15-20kg
    9 Box jumps 60/50cm

  • Friday accessory work Workout

    Upper body strength:

    4x8 One arm DB/KB Press (tempo 4010)

    rest 1 min

    4x10 banded pull apart

  • EMOM 24 Workout

    1) 7 Thrusters 43/30kg (unbroken)
    2) 5 Strict pull-ups
    3) Rest

  • Optional accessory Workout

    Optional Accessory:

    Row 250-500-750-500-250m

    Round of Cindy between rounds. WOD ends with Cindy

    RPE 3

  • Thursday 15/11/18 Strength

    Strength:

    5RM Double kettlebell thruster

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  • Omatoimi ekstra (metcon) Workout

    Soutu PK alueella 10 kilometriä
    tai
    Soutu 5km for time.

  • 11/13/18 Workout

    Warm up
    Line drill
    Run 200 Meters 
    Quad Stretch 
    Knee to Chest 
    Solider Kicks 
    Knuckle Drags 
    Side Lunge 
    Cradle Stretch 
    Walking Samson 
    Walking Spidermans 
    Walkouts 
    Toe Walk 
    Heel Walk 
    3 Air Squats + Broad Jump 
    High Knees 
    Butt Kickers 
    Skip for Height 
    Skip for Distance

    Skills/Teaching(10:00-20:00)
    Double unders-posture tight upright body position.

    Double under substitutions-
    Reduce Reps 
    1:30 Double Under Practice 
    200 Single Unders

    Movement prep:
    :15 Seconds Easy Bike
    :15 Seconds Single Unders
    :15 Seconds Medium Bike
    :15 Seconds Double Taps
    :15 Seconds Hard Bike
    :15 Seconds Double Under Practice

    Run through(20:00-25:00)
    1rd
    5 Calorie Bike 
    15 Double Unders 
    50 Meter Wreckbag Run

    Metcon(35)
    "Handbag"
    80/60 cal ad
    100 du's
    800 Meter Sandbag Run (40/30)
    100 du's
    80/60 cal ad

    If you are unable to bike , complete one of the following:
    800 Meter Run 
    60/42 Calorie Row 

    Opt(12)
    1600m walk/run
    1000m row
    5x20m shuttle run
    3x3 muscle up(form) w/3 dips ss w/ 6 curls

    Finisher
    30 w raise
    60 double crunch
    60 temp tantrum
    1 min IT stretch per

  • 50min Conditioning Workout

    3min Run on skillmill
    15 Pull-ups
    30 Abmat Sit-ups
    60 Walking lunges (1=1)

    Rest 2min

    3min Row
    15 Strict Chin-ups
    30 Abmat Sit-ups
    60m Double KB OH carry 20-24/12-16kg

    Rest 2min

  • Skill Day: Olympic Lifts 04-11-2018 Workout

    1) Snatch: 14 Minutes performing sets of 2. Rest 60-90s between sets.

    2) Clean + Jerk: 14 Minutes performing sets of 2. Rest 60-90s between sets.

    3) Overhead Squat: 10 Minutes performing sets of 3. Rest 90s.