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

  • Strength work Strength

    4-5 rounds, rest as needed

    5 Bench Press
    5 Weighted Pull-Up
    5 High Box Jump
    10 Banded Pull-Apart

    RPE 4

  • ”Kehonpainosilppu #4” Workout

    Aikaa vastaan:

    • 20 rengasdippi
    • 30 t2b
    • 40 leuanveto
    • 50 selänojennus
    • 60 etunojapunnerrus
    • 70 istumaannousu
    • 80 ilmakyykky

    Toistot voi pilkkoa haluamallaan tavalla.

  • 5/31/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    8 plyo
    6 goodmornings
    4 deadlift
    2 jerk

    Metcon/*Rx(16)
    3rds
    8 ttp/hkr/k2e/*ttb
    4 clean and jerk 115/65/*145/105

    3rds
    8 pull up/*c2b
    4 clean and jerk 135/75-*175/115

    3rds
    4 c2b/*bmu
    4 clean and jerk 145/85-*205/125

    @22:00

    work up to hvy clean(10)

    Finisher
    60 kneeling crunch
    30 w raise
    30 band pull aparts
    2 min hamstring stretch

  • 4 R FT Workout

    4 rounds for time

    7 HSPU
    10 Pullups
    12 KB-swings 24/16 kg
    15 situps
    17 burpees

  • AMRAP 15 min Workout

    AMRAP 15 min

    20 pullups
    400 m run
    5 DL 102,5/70 kg

  • Lunges ja Ring Dips tempolla Workout

    Four sets of:

    Dumbbell Walking Lunges x 20 steps @ 1010 ( kevyet käsipainot )

    Rest 60 seconds

    Ring Dips x Max Reps @ 2111 ( niin pitkään että tahti säilyy )

    Rest 60 seconds

  • 5/10/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    5 g2oh
    5 jing jang
    5 hrpu

    Metcon/*Rx(20)
    on the 2 min
    200m run x3
    then
    @ the 6:00 min mark
    amrap 7-ladder
    3 deadlifts 135/95-*205/125
    3 burpees over bar
    6 dl
    6 burpees over bar
    9 dl
    9 burpees over bar
    etc....
    @ the 14 min mark
    on the 2 min
    200m run x3

    score equals reps
    record fastest 200m run

    rest 6 mins

    @26:00 work up to quick hvy deadlift(10)

    Finisher
    80 rtw
    2 min hamstring stretch
    2 min low back smash
    30 w raise
    30 band pull aparts

  • Extra Credit 07-05-2018 Workout

    1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.
    1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.

  • SSP + Flutters kick the Bottoms Up Strength

    Four sets of:

    Strict Shoulder Press x 10 reps
    Rest 45 seconds
    Flutter Kicks x 30seconds
    Rest 45 seconds
    Bottom’s Up Kettlebell Carry x 25 m each arm
    Rest 45 seconds

  • Tekniikka: Juoksu Workout

    Juoksutekniikka
    Lämmittely ja tekniikka sisällä.
    Vedot ulkona.