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

  • It takes 2 to Team Workout

    In teams of Two

    IN:
    Run 500 Meters (Xeroxille ja takaisin)

    Vuorotellen: 4 kierrosta
    15 x Walking Lunges with KB Farmer’s Carry (6-10kg)
    15 Double-Under´s, yritykset lasketaan suorituksiksi.

    OUT: Run 500 Meters

  • Special Sunday event 6 "Final" Workout

    6 min AMRAP
    2min rest
    12min AMRAP
    2 min rest
    20 min AMRAP

    6 thrusters 60kg/45kg
    10 box jumps 60cm/50cm
    40 cal row
    10 bar MUs
    20 lunges 60kg/45kg (alternating)
    800m run

    at the beginning of every AMRAP, you will start at the beginning of the workout, your score is all the completed reps, one calorie is one rep and 10m of running is one rep.
    1 full round is 166 reps

  • 8/1/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    10 jings
    10 sl deadlift
    10 tuck jumps

    Metcon/Metcon-comp
    5-10-20-10-5
    box jumps 24/20-*30/24
    snatch 75/55-*95/65
    then
    400m sprint

    snatch(15)
    work up to hvy

    Finisher
    2 min hip opener
    2 min low back smash
    100 rtw

  • 7/27/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo
    8 good mornings
    6 jing jang
    4 burpees

    Metcon/Metcon-comp(14)
    1600m run then
    amrap
    3 deadlift 185/125/*255/155
    6 burpees over bar

    score equals reps

    work up to heavy deadlift(12)

    Finisher
    60 tucks
    2 min low back smash
    2 min hip distraction
    30 band pull aparts

  • Conditioning - PC Workout

    Conditioning - power cleans

    9-6-3
    Power cleans @ 65% 1RM
    Burpees

    Rest 5 min

    9-6-3
    Power cleans @ 65 % 1RM
    400 m run

  • 7/12/17 Workout

    7/12/17
    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    amrap 12
    20 *box jump(step overs) 24/20
    12 shoulder to overhead 75/55-95/65-*115-75
    4 pull ups/*2 ring muscle ups

    5x1(12)
    bench/strict press

    Finisher
    30 band pull aparts
    2 min samson stretch
    2 min plank

  • Takomo Weightlifting Workout

    Goal of the session is to improve how to get under the bar on snatch.

    A.) Snatch balance heavy single
    - if you step forward when you come up = no rep

    B.) 20 reps for quality of complex power snatch + 2 snatch grip push presses (behind the neck) + 2 snatch balances. Use 50% of A. If you step forward = no rep and you have to do the whole complex again.

  • Warm-up Workout


    Set clock for 7 x 60:5 (5sec to transition)

    Bar Hang
    Low Squat Pry Holding onto upright
    Inchworm
    Alternating Lunges
    Push-ups
    V-sit crunch
    Crab reach

    10

  • Conditioning Workout

    Every 10 minutes, for 50 minutes:

    50/42cal Row
    40 DU
    30sec Hollow hold
    20 KBS (above eye level) 32/24kg
    10 Burpee box overs 60/50cm

    Every round starts with 10 Thrusters. Weight is something, so that you can do it unbroken.

  • Ei Sinkkuja Workout

    EMOM3 x 3
    Bar Muscle-Ups x 3 tai Pull ups x 3
    Kettlebell or Dumbbell Snatch x 5 reps each arm
    Double-Unders x 30 ( tuplien yritystä - synkkä Ei sinkuille! ) elikkäs ota ilo irti kelloa vastaan kun harjoittelet tuplahyppyjä.