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

  • 6.11.2017 Strength

    Tempaus
    60% x3, 70% x2, 80 %x 1, 65%x3, 75%x2, 85%x1, 75%x3, 85%x2, 95%x1

  • 10/30/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push ups
    6 squat therapy
    8 superman

    Week 6 back squat(15)

    Metcon/*Rx(12)
    amrap12
    3 curtis p's 95/65-*135/85
    6 burpees over bar
    curtis P=hang squat clean+ft lunge left+ft lunge right+shoulder to overhead

    Finisher
    2 min samson
    30 cuff iso
    100 flutters

  • EMOM 12 min Workout

    EMOM 12 min

    10 seated ball wall throws 10/6 kg
    10 ring rows AHAFA
    30-45" hollow hold

  • WOD ”Green” 090117 Workout

    You Go/I Go
    6min/station, 1min Rest

    A. Rope Climb

    B. KB Snatch 5/5

    C. 10/10/5/5 V-Ups/Knee Hugs/V-Ups/Knee Hugs

    D. 5 Burpees
    10 Push Ups
    15 Squats

  • 8.1.2018 Workout

    60x varpaat tankoon ,tiukkoja

  • 8th January 2018 Workout

    "30min to complete:

    50-40-30-20-10

    Burpee Box overs

    American Swings 24/16kg

    with the remaining time

    AMRAP

    15 wall ball 9/6kg
    3 bar muscle ups"

  • 24.10.2017 Strength

    Takakyykky viitosia nousu n. 80% painoon saakka

  • Barbell bicep curls Workout

    Total of 6 sets.
    1st set 15reps, then increase the weight after each set, so that the last set (6th) is only 3 reps.
    Then, take off 30% of the weight and do 2 sets to failure.

  • For time Workout

    Teams of 3:
    100 Calorie Row
    100 Box Jump Overs
    100 Thrusters (42.5/30)
    100 Chest to Bar Pull-Ups
    100 Thrusters (42.5/30)
    100 Box Jump Overs
    100 Calorie Row

  • Accessory Work Workout

    3-4 rounds, rest as needed. Scale if needed.

    6+6 Seated Press
    10 Barbell Row, use straps if needed
    10+10 Ring Circles
    10+10 Banded Hamstring Curl