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

  • 4 kierrosta 2 liikettä Workout

    4 kierrosta

    6 kyykky 2 kahvakuulaa eturäkissä
    6 sumo maastaveto 2lla kahvakuulalla
    2min lepo

    Valmentajan valinta - keskivartalo

  • Weightlifting Workout

  • 4 kierrosta 2 liikettä Workout

    4 kierrosta

    6+6 Filly pystypunnerrus
    20m Amerikkalainen karhukävely
    2min lepo

  • Satans Whiskers Workout

    3 RFT:
    10 C2B
    10 Front Squats (75/50)
    10 Burpees

    (Time cap: 10min)

  • Omatoimi ekstra II Workout

    2 sets of 15-20 reps or 3 sets of 8-12 reps
    French tricep turns with bar or dumbbells
    rest 2-3 min bwn set.

  • 22.3.2018 Workout

    rowing

    10x150m

    rest 1 min btw sets.

    result is slowest round

  • Bar Muscle up strength Workout

    4 rounds, 30 sec of work and 30 sec of rest

    -push up
    -wide grip pull up
    -arch to hollow
    -hanging hollow hold

  • SkillWOD: Bar MU progressions Workout

    -Hollowbody pulldown
    -Scoop to hollow
    -Arch to hollow
    -Kip, tight

  • 1/17/19 Workout

    Warm up(0:00-8:00)
    200m run
    then

    10m walking spiderman
    10m walkout

    10m walking front kick
    10m knuckle drags

    Barbell warm up

    Mobility(10:00-15:00)
    :30 sec hamstring stretch per
    :30 sec shoulder distraction per

    Pointers/skill(15:00-20:00)
    Deadlift-chest over bar, back straight

    Sit ups-use arms for momentum, full r.o.m

    Double unders-keep wrist in front, control the pace

    Metcon(20)
    Alternating On the Minute in 20 minutes

    “Cowboy Up”

    Minute 1: 3 Deadlifts

    Minute 2: 10 Sit-Ups + 20 Double Unders

    Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

    Weightlifting(15)
    Week 2 strict press

    Opt(12)
    FT Float
    2rds
    10 ttp, hkr, k2e, ttb
    10 hspu-deficit for added challenge
    10 ring dips

    Gym goat
    1600m walk/run
    5x250m row sprints on the 2:00

    Finisher
    30 t raise
    30 cuff iso
    50 temp tantrum
    1:00 min samson per

  • Front rack lunges Strength

    Front rack lunges: 3x5+5 (rack)