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

  • Wod Green 280618 Workout

    6 x 5 min Amrap
    3 min rest in between

    A.
    12 Wall balls
    15 med ball-pushups
    20 med ball-thrusters

    B.
    12 kb swings
    15 kb snatches
    20 kb sumo deadlifts

    C.
    12 pullups
    15 ttb
    20 sec hang hold

    D.
    12 cal row
    15 Burpees over rower
    20 splitjumps

    E.
    12 hspu
    15 situps
    20 handstand hold

    F.
    1 rope climb
    20 air squats
    30 du's

  • 29.8.2018 Ke Penkki Strength

    Penkki 3x4x87,5%
    Dippi 5x5-15
    Vipunostot sivuille käsipainoilla 3x12-20
    Vipunostot eteen levypainolla 3x12-20

  • 3.9.2018 Ma Kyykky Strength

    Kyykky 3x2x95%
    "Squat walkouts" 3-5x100-120% (näihin aina varmistajat!!!)
    Istumaannousut jalat suorana 5-10x10 (räjähtävä)
    Lisäpainolankku (raskaita pitoja!!!)

  • 20.8.2018 Ma Kyykky Strength

    Kyykky 3x6x80%
    "Squat walkouts" 3-5x100-120% (näihin aina varmistajat!!!)
    Istumaannousut jalat suorana 5-10x10 (räjähtävä)
    Lisäpainolankku (raskaita pitoja!!!)

  • Keskiviikko 27.6 Workout

    “Big Bang”
    For Time:
    50 Power Cleans (185/135)

  • 6/26/18 Workout

    stretch for 4 mins

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

    3rds(8)
    10 mclimbers
    10 superman
    10 squats

    Metcon/*Rx(21)
    75 du's/ x2 singles
    50 bfsu/*mbsu 16/12
    25 ohs 75/55-*95/65
    75 du's/ x2 singles
    50 box step/*jump overs 24/20
    25 wallballs 16/12-*20/14
    75 du's/ x2 singles
    50 mbsu 16/12-*ghdsu
    25 goblet lunge 35/20/*26 pistols

    Back Squat(15)
    4x2 w/2 sec pause-climb but maintain position.

    Finisher
    30 w raise
    1 min sh distraction
    60 cross crunch
    60 bicycles
    2 min quad stretch

  • 6/25/18 Workout

    stretch for 4 mins

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

    2rds(8)
    10 plyo
    8 goodmornings
    6 push ups
    4 cleans
    2 jerks

    Metcon/*Rx(17)
    10rds
    100m run
    3 cleans 115/75-*155/110
    4 hrpu/*hspu
    5 pull ups/4 c2b/*3 bmu

    @22:00
    work up to hvy clean and jerk(10)

    @32:00(8)
    barbell goat work

    Finisher
    1 min plank
    1 min six inch hold
    30 kneeling crunch
    30 band pull aparts
    1 min chest opener
    2 min hamstring stretch

  • 30:3 Tiimi hikkoilu Workout

    In teams of 3

    'alternate rounds to complete 10 rounds each for time of:

    5 Burpees
    7 Box Jumps - 40/50
    9 Kettlebell Swings (heavy)

    Eli 10 kierrosta per henkilö, vuorotellen, yhteensä 30!

  • 6/18/18 Workout

    stretch for 4 mins

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

    3rds(8)
    20 jax
    10 squats
    5 push ups

    Metcon/*Rx(25)
    3rds
    50m mb run 16/12-*20/14
    25 mb ft squat
    50m mb run
    25 wallballs
    50 du's x3 singles
    25 burpees

    *50m run to the road ft squat, then mb run back.

    @31:00
    otm 6-2 bk squats-climb to a hvy

    @38:00 goat work for 10 mins-any movement that needs work. PRACTICE!

    Finisher
    1 min sh distraction per
    30 w raise
    100 flutters-2ct
    2 min quad smash

  • Vuorottelua jumpaten Workout

    4 kierrosta vuorotellen:

    SU’s 120 or DU’s 60
    1 Kettlebell Turkish Get Up’s / arm
    10 KB/DB Goblet Squats
    Run 200 Meters

    Parista toinen tekee kaikki liikkeet pötköön ja toinen lepää.