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

  • 10/10/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 strict db press
    8 plyo
    8 sit ups

    Metcon/Rx(15)
    amrap 15
    7 sh to oh 95/65-*115/75
    7 step ups/*box jumps 24/20
    100m run

    4x1 jerk from rack(10)

    Finisher
    2 min hamstring stretch
    20 side plank pt per
    100 flutters

  • Maanantai 9.10 Strength

    Push jerk
    10 sets of 3
    Increase weight during the sets but try to keep it within 20kg's.
    Do not exceed 70% of your 1RM
    Twist:2 second pause in the dip and in the catch.
    Rest as needed between the sets.

  • 10/3/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 plyo
    8 good mornings
    6 db snatch
    4 pullups/2 bmu

    Metcon/Rx(30)
    Complete the following in teams of two.
    21-15-9 synchronized reps for time of:
    db sn 20/    (f)35/*50
    pull-ups/bmu

    work up to hvy snatch(12)

    Finisher
    2 min hamstring stretch
    2 min chest opener
    50 over under

    Time cap: 30 minutes

  • 9/26/17 Workout

    Start up(14)
    stretch 4 mins

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

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

    Metcon/RX(16)
    Team series event 4
    For time in teams of two-mm/ff/mf
    100-cal. row, switch as needed
    100-*ttb/hanging knee raises, total

    3x2 jerk from rack(10)

    Finisher
    2 min sh distraction
    30 w raise
    60 double crunch

  • 9/21/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 heels to rear
    10 halo's
    5 deadlifts
    5 hang snatch

    Metcon/*Metcon-comp(19)
    400m run
    40 wallballs 16/12/*20/14
    400m run
    40 deadlifts 185/115-*245/155
    400m run

    snatch grip deadlift+hang snatch(10)
    work up

    Finisher
    2 min IT stretch
    30 scap push-ups
    50 scissors

  • KB Swing & Pistols Workout

    5 RFT

    20 KB Swings 28/20
    14 Pistols

  • NBT tankoralla EMOM 48' Workout

    Etsi mukavan painava paino, jolla voit tehdä 5 power snatchia/min. Suositus @25-30/ @35-45

    1. Power snatch x5
    2. Burpee Box over x6-8
    3. Push Jerk x10
    4. Hang power Clean C 10
    5. Push up x10-15
    6. Jerk x8-10
    7. Hspu ~10
    8. REST

    Kolmas ja viides kierros 2min palautus minuutin sijasta.

  • Open Doors WOD:ien rinnalla Workout

    Wodien aikana voi tulla myös tekemään omia settejä:

    • mobility/assarit
    • rästit viime viikolta
    • heikkoudet

    Valmentaja on paikalla, mutta hän vetää wodit joten open doors-treenit omatoimiset. Wodilaisilla etuajo-oikeus välineisiin yms.

  • 9/7/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 sl deadlifts
    10 inch worms
    10 tuck jumps

    Metcon/Metcon-comp(15)
    amrap 15
    3 cleans 115/75-*145/95
    6 hrpu/*hspu
    18 *du's/su

    4x2 hang clean(12)
    work up to a hvy

    Finisher
    2 min bf stretch
    3 x:30 l hang
    2 min sh distraction

  • BACK & QUAD Workout

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

    BACK & QUAD (8mins)
    Bent Over BB Row 15, 14, 13...1
    Box Ups 15/, 14/, 13/...1/
    Side Lying Ab Mat Crunch 15/, 14/, 13/...1/
    increase your BB lbs as you decrease Reps