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

  • Thurs 22/11/18 Workout

    Skill:

    High rep barbell cycling

    WOD:

    Rowing 'Randy'

    3 rounds each for time in a team of 4

    25 power snatch 35/25

    200m row

  • Staattista voimaa haukkariin Strength

    Five sets of:

    Barbell Push Press x 10 reps 50%

    Isometric Hold – Chin Over the Bar x 15 seconds

    Kettlebell Swings x 30 reps 12/ 20

    merkkaa push press painot

    Puolen minuutin tauot liikkeiden välissä. Tuota staattista pitoa voi kokeilla pidentää joka kierroksella aina 3 kymppiseen asti!! :)

  • 4/12/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    8 inchworms
    8 superman
    8 pass through
    8 halo
    1 burgener warm up

    Metcon/*Rx(19)
    400m buy in
    10 hspu(mod as needed)/*strict hspu
    20 kbs 35/20-*53/35
    40 burpees over kb
    20 kbs 35/20-*53/35
    10 hspu(mod as needed)/*strict hspu
    then
    20 pull ups(mod as needed)/*strict w/15db
    400m cash out

    5x1 snatch(10)
    form before load

    Finisher
    1 min six inch hold, 10 sit-ups every :15 sec.
    30 scap push ups
    1 min s/a para stretch
    2 min hamstring stretch

  • The Lyon Workout

    The Lyon

    5 rounds each for time:

    7 Squat clean 75/52.5kg
    7 STOH 75/52.5kg
    7 burpee chest to bar pull-ups

    2min rest between rounds

  • Sledge push & Abs Workout

    3 RDS:
    30m Sledge push (skillmill max)
    30 Abmat sit-ups

  • Pitkäperjantai 2018 Workout

    Parin kanssa:
    100 cal soutu/fillari
    40 syncro bob

    2,4,6,8,10
    Käsipainomave, -raakarive riipusta, -vauhtipunnerrus, -thrusteri
    (toinen tekee, toinen lepää)

    40 syncro bob
    100 cal soutu/fillari

    Painot: pojat 2x 22,5 kg ja tytöt 2 x 15 kg
    Skaalaukset tarpeen mukaan

  • Wednesday 28th March 2018 Workout

    2000m row

  • Extra Credit 28-03-2018 Workout

    Finisher: AMRAP 6:
    10 Deadbugs
    20 Banded Leg Curls each
    30s Side Plank (15s each side)

  • Fight done right Workout

    Fight done right!

    AMRAP 5 rounds, 1 min/station

    Row
    Burpees
    DU
    KB-swings
    Mountain climbers
    Rest

  • 3/13/18 Workout

    Start up
    stretch for 4 mins

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

    2rds(8)
    10 plyo
    8 goodmornings
    6 deadlift
    4 cleans

    Metcon/*Rx(20)
    "mind games"
    4rft
    6 deadlift *135/95-95/65
    6 bent over row
    6 hang clean
    6 front squat
    6 push press
    6 back squat
    6 push ups
    Add 10# to your bar after 2rds
    *145/105-105/75

    clean and jerk(12)
    4x1 practice or push it

    Finisher
    100 knee tap
    20 cuff iso per
    2 min chest opener
    2 min hamstring stretch