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

  • Engine - Accessory Work Workout

    4 sets, rest as needed:

    15-25 GHD Sit-Up
    10-20 Parallette Push-Up

    Ohje: Skaalaa toistomäärät ja liikkeet itsellesi sopiviksi.

  • 6/8/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(16)
    50 *box jump/step overs 24/20
    30 hkr/ttp/*ttb
    10 deadlift 225/135-*315/225
    30 bar facing burpees over the bar
    50 du's x3 single unders

    3x2
    deadlift @70% of 1rm

    Finisher
    2 min hamstring stretch
    30 t-raise
    50 kneeling crunch

  • WOD 5.6 Workout

    Core:
    50 weighted sit ups
    50 weighted back extensions
    (partner holding legs)

  • WOD 6.6 Workout

    “Taxi Driver”
    100 KBS 32/24
    every break: 10 burpees

  • Conditioning Workout

    60min AMRAP of:
    2K Run
    30 Pull-ups
    30 Push-ups
    30 Box jumps 60/50cm
    30 KBS 24/16kg (american)
    30 Burpees
    1000/900m Row

  • NTB AMRAP 20min Workout

    Partner workout

    300m Run (both)

    You go I go
    15 Push Press 40/60
    15 DL 80/100
    15 T2B
    15 HSPUT

  • NBT heavy hang snatch + snatch Strength

    In 20 minutes

  • Strength&Conditioning - 12min AMRAP Workout

    12min AMRAP:

    10m KB Front Rack Walking Lunge (2x24/16kg)
    10 C2B Pull-Up
    10m KB OHWL (2x24/16kg)
    35 DU

    Ohje: harjoituksen tarkoituksena on saada mahdollisimman monta kierrosta/toistoa kahdentoista minuutin aikana. Skaalaa tarvittaessa toistomääriä tai kuormaa. C2B voit skaalata tavallisiksi leuanvedoiksi.

  • LähiTapiola Sport Center 10 ottelu- 10.laji Workout

    Clean and jerk 1 RM
    Tanko nostetaan maasta suorille käsille työntöliiketekniikalla

  • Strength Strength

    1a) Barbell Push Press w/ (3-0-X-0) Tempo - 3 x 5

    • Just like last week, the emphasis is on the 3 second lowering of the bar back down to your shoulder each rep. Go as heavy as possible while maintaining the 3 second lowering phase each rep. Do not rest the bar in the front rack between reps. As soon as you lower the bar down, go immediately into your next rep.

    1b) Single Arm Ring or TRX Row w/ (2-0-X-0) Tempo - 3 x 8/arm