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

  • Cardio 39/2016 Workout

    15x
    (90sec ON/30sec OFF) (total 30min)
    AMRAP
    7 Handstand Pushups
    7 Thrusters 42,5/30kg
    7 Toes-to-bar
    7 KB Swings 32/24kg
    7 Wall Balls
    7 Cleans 42,5/30kg
    7 Pullups

    (continue where you stopped)

  • Mobility challenge #1 Workout

    Test your mobility and mark the results in this box!

    - Hartiaseudun liikkuvuus
    * sormet ei osu seinään 1
    * sormet osuu seinään 3
    * koko kämmenselkä seinässä 5

    - Nilkan liikkuvuus
    *merkitse varpaan ja seinän välinen ero (10-15cm hyvä tulos)

    - Lantion alueen liikkuvuus
    * Polven tuonti rintaan selinmakuulla, oikea ja vasen (suoralinja hyvä, ulos aukeaminen huono)
    * Lonkankoukistaja + etureisi testi selinmakuulla, oikea ja vasen
    * Lonkan ulkokierto istuen (n. 40-45astetta hyvä)
    * Lonkan sisäkierto istuen

    - Eteentaivutus lattialla istuen
    * merkitse cm kantapäästä eteenpäin

  • HERO WOD: "Moose" Workout

    For time:
    1000m Row

    Then,
    10 rounds of:
    7 Bar facing burpees
    3 Thrusters 43/29kg

    Then,
    1200m Meter run with med ball 9/6kg

  • Partner intervals Workout

    Working in teams of 2. Person 1 will complete the entire 3 min AMRAP as person 2 rests, then person 2 will perform the entire 3 min AMRAP as person 1 rests. Everyone will complete 2 rounds.

    3 min AMRAP
    8 cal Assault bike
    8 Burpees

    3 min AMRAP
    8 WB 9/6kg
    8 Pull-ups

    3 min AMRAP
    8 cal Row
    8 Box jumps 60/50cm

    3 min AMRAP
    8 T2B
    8 KB swings (american) 24kg/16kg

  • EMOM 20 min Workout

    20 min EMOM

    Fitness:
    Odd:
    3-7 Kipping pullups, unbroken
    Even:
    Wall-facing Handstands 10''-25''

    Advanced:
    Odd:
    3-7 Chest-to-bar pullups
    Even:
    Wall-facing HS + Shoulder taps 7-15 reps or 10''-25''

  • Cardio 35/2016 Workout

    25min AMRAP

    1 Deadlift (75% of 1RM)
    2 Handstand Pushups
    Run around the box
    2 Deadlift
    4 Handstand Pushups
    Run around the box
    3 Deadlift
    6 Handstand Pushups
    Run around the box
    .
    .
    .
    (öka Deadlifts med 1 varje varv och hspu med 2 varje varv)

  • 9/1/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 walkouts
    8 pvc sn bal
    8 bfsu

    hang power + hang squat snatch(8)
    work up to moderate to heavy. Keep the form on point!!!

    ot:30(5)
    1 snatch @90%(heavier than last week)

    Fitcamp
    500m row
    50 rope slams
    400m run
    40 med ball clean over shoulder
    300 jump rope
    30 sdhp
    200 high knees
    20 mb sit up

    Metcon(15)
    3rds
    15 sdhp 95/65
    90 single unders
    400m run

    Metcon-comp(15)
    3rds
    15 sdhp 115/80
    45 double unders
    400m run

    Finisher
    30 w raise
    30 scap push ups
    2 min 6 inch hold

  • 8/23/16 Workout

    Start up(14)
    stretch (8)
    roll quads, achilles, calf(4)
    samson stretch(2)
    front rack floor stretch(2)

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

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension

    hang clean w/2 sec hold in power position-work up(7)

    ot:30(5)
    1 clean @90%

    Metcon(15)
    amrap 3 cleans 135/85(refer to 8/2)
    1 minute rest then
    30-20-10
    kbs 53/35
    box jumps/step ups 24/20
    bfsu

    Metcon-comp(15)
    amrap 3 cleans 205/125(refer to 8/2)
    1 minute rest then
    30-20-10
    kbs 70/53
    double unders x2
    ghdsu

    Finisher
    2 min low back/glute smash
    20 cuff iso per
    90 sec l hang/tuck

  • Bodybuilding, selkä Workout

    leuanveto leveä myötäote (kuminauha) 3x 12-15 (1min)
    Kulmasoutu tangolla 3x 10-12 (2min)

    Kulmasoutu käsipainolla vuorokäsin, polvi penkillä 3x 10-12 (1min)
    Kuminauhasoutu istuen3x 10-12
    Maastaveto 2x6-8 (2min)

    Hollow pito GHD-penkissä

    Vatsaliikkeitä 3 eri, 2x 15-20 (ei lisäpainoa)

  • Partner WOD Workout

    1RFT

    200 OH plate carry (35/25)
    40 T2B
    50 DL (185/115)
    60 box jumps (24/20)
    70 WB (20/14)
    60 OH lunges (35/25)
    50 DB snatches (45/30)
    400 m run
    20/20 pullups
    * One person working at a time

    Part 2
    5 minute partner- max push ups
    Break up anyway