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

  • 14.8.2017 Workout

    Niskantakaa 1/2 leveällä otteella kyykkyn työntö.
    6x2@kuorma jolla kiinniotto tapahtuu selkeäasti alle 90 kulman.

  • 14.8.2017 Workout

    Rive + raakatyöntö + vastapalloon saksiin työntö
    9 x 1+1+1@70-80%

  • TYÖNTÖ 1RM Strength

    Työntö,
    40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1 95% 1, 98%1, 100%1

    Ykköstä saa yrittää kuinka monesti vain. Pyrkikää kuitenkin ottamaan kolme kisanostoa. Jos jää hampaan koloon niin välissä voi ottaa sille tekniikan alueelle joka ei toimi harjoitusnostoja ja tehdä uuden lähetymisen ykköseen.

  • BENCHMARK SIDE PLANK Workout

    BENCHMARKING
    MAX Side Plank (ARM & TOP LEG ELEVATED) 1 min / side

  • BENCHMARK ISO CHIN HANG Workout

    BENCHMARKING
    MAX CTB chin up hang in 1 min

  • BENCHMARK MOUNTAIN CLIMBERS Workout

    BENCHMARKING

    MAX mountain Climbers in 1 mins (total RepS)

  • Gymnastics holds Workout

    For 16min with 45sec work, 15 sec rest

    • 1: Handstand hold
    • 2: Bottom of squat hold
    • 3: Top of pull up
    • 4: Hollow hold

    Accumulate max time in the given positions in 45 sec. Focus on quality of the positions.

  • BREAST & HAM Workout

    3 8min Circuits to complete FOR TIME with your Partner.
    Claim a station with a BB, bench, box, ab mat & ab roller.

    BREAST AND HAM (8mins)
    BB bench press 15, 14, 13...1
    Nordic Curl 15, 14, 13... 1
    Ab Roll Out 15, 14, 13....1
    increase your BB lbs as you decrease Reps

  • 8/23/17 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/Metcon-comp(17)
    5rds
    12 wallballs 16/12-*20/14
    50m mb run
    12 med ball cleans 16/12-*20/14
    50m mb run

    gymnastic goat(7)
    work on a gymnastic skill that needs improvement

    ft squat(12)
    5x1 w/2 sec pause

    Finisher
    2 min quad smash
    2 min hip distraction
    100 oblique crunch

  • WOD 17.8 Workout

    E2MOM for 16 mins
    10 burpee box over
    10 KBS 24/16

    Rest 3:00

    E2MOM for 16 mins
    5 burpee box overs
    5-7 hang power clean 40/30
    5-7 front squats 40/30