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

  • Lentävän kevyt Workout

    Three rounds for time of:

    5 kierrosta juoksua joista 1 kierros aitahyppyjä 8 (matala, 35 cm)
    8 Box Jumps 50/40
    10 Push up

    Time cap: 12 minutes

    Advanced: Box jump 90/70 ja HSPU

  • 3/15/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)
    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Metcon/*Metcon-comp(13)
    12rds
    10 abmat sit-ups
    10 air squats

    back squat(8)
    3x2

    gym goat(5)
    rope climb, ttb, mu, kip etc..

    Finisher
    2 min chest opener
    2 min hamstring stretch
    20 side plank pt per

  • ENDURANCE CLASS Workout

    2 ROUNDS
    2 MINUTES EACH STATION/1 MINUTE REST BETWEEN EACH STATION
    -max calorie row/ski erg/ bike
    -DB thrusters 50/35
    -KB burpee box step overs (burpee in front of box, pick up kb's and step up to box and over to other side=1 rep) # 53/35 , 24/20"
    -Pistol squats
    -Dips on rings/mator (scaled from bench/box)

    *score is total reps completed for both rounds

    *scale pistols as needed from top of box, pistol squat to a bench or using band from rig; may also sub for stationary lunges. Scale appropriately so that you can keep moving for 2 minutes.

  • Hang clean(knee) 3x3x60% Strength

    Hang clean(knee) 3x3x60%

  • 12 Monkeys Workout

    Max rounds in 12 minutes
    Squats- 12reps
    Push-ups- 12reps
    Sit-ups- 12reps
    Burpees- 12reps
    Run- 600m

  • ENDURANCE Workout

    Partner WOD

    10 min AMRAP
    200M row
    10 Burpee over rower

    one partner is working while other partner is in handstand hold (scaled:plank). Partners can switch at anytime, but can only be working while handstands are held

    SCORE: Enter total meters rowed

  • Beat the Bear Workout

    Max rounds in 15 minutes
    KB swings (rx 24/16kg)- 15reps
    Bear crawl- 20m
    Broad jumps- 10reps
    Bear crawl- 20reps
    Wall climb- 2reps

  • Soutu ja kehonpaino Workout

    600 m soutu
    60 tuplanaruhyppyä/120 yksittäistä
    500 m soutu
    50 kyykky
    400 m soutu
    40 istumaannousu
    300 m soutu
    30 etunojapunnerrus
    200 m soutu
    20 askelekyykykävelyä per jalka
    100 m soutu
    10 leuanveto

  • 3 Rounds Workout

    3 rounds for time:
    Kb thruster- 10reps
    Burpee- 10reps
    Knee raises- 10reps

  • Power&Speed - C&J emom Strength

    12min EMOM C&J

    3 set@75%
    3 set@80%
    3 se @85%
    3 set@90%

    Ohje: 12min emom rinnalleveto + ylöstyöntö. Nosta taakkaa kolmen noston jälkeen. Skaalaa tarvittaessa prosenttia.