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

  • 3/5/19 Workout

    Warm up(0:00-10:00)
    100m run
    then
    heel grab
    knee grab

    cradle
    cosssack

    active samson
    active spiderman

    skip for height
    skip for distance
    then
    100m run

    Mobility(10:00-15:00)
    1:00 min elevated child's pose
    1:00 min s/a para stretch

    Pointers/Skill(15:00-20:00)
    db deadlift-chest high, keep db's close
    pull ups
    prep-10 scap pull ups, 5 kip swings, 5 strict pull ups

    Fittrain(20)
    On the 6:00 min x4
    400m run
    16 dumbbell/kb deadlift-70-90-challenge up-100-140
    8 ring row-challenge up strict pull ups/c2b

    Record slowest round

    Opt(12)
    1600m walk/run
    3x5 pull up/chest to bar/muscle ups or 4x1 rope climb or practice
    iso-core
    3x10
    tricep kickbacks
    straight bar curls
    bent over row
    windshield wipers

    Finisher
    40 band pull aparts
    40 slow bicycles
    1:00 IT stretch per

  • Puolen tunnin setti parin kaa Workout

    In teams of 2
    ,alternating movements throughout
    AMRAP 30 min

    50 Double-Unders
    40 Wall Ball Shots
    30 Kettlebell Swings
    20 Burpees
    10 Pull-Ups

    eli toinen tekee DU - sitten kaveri Wall ballit, ekana tehnyt KB .. jne.

  • Omatoimi ekstra Workout

    3-5 rounds
    20-30sec of max DU
    7-10 thrusters @30/42,5kg
    rest 1 min bwn rounds.

  • 2/25/19 Workout

    Warm up(0:00-10:00)
    100m run

    cosaack squats
    heel grab

    knee grab
    walkouts

    cradle
    walking samson

    toe walk
    heel walk

    skip for distance
    skip for height

    100m run

    Mobility (10:00-15:00)
    1:00 min pigeon pose
    1:00 min hamstring stretch
    :30 sec chest stretch per

    Pointers/Skill(15:00-20:00)
    oh db lunge-stabilize by activating shoulder, keep core tight, one behind toe when lunging
    burpees over db-chest touch floor, no hip open

    Weightlifting(15)
    Deload week 8
    Pull chart

    Fittrain(20)
    On the 6:00 min x4
    400m run
    12 s/a db overhead lunge 25/20-challenge up 35/25
    12 burpees over the dumbbell
    Record slowest time

    Opt(12)
    5x5 ghdsu

    Iso core
    3x10
    hammer curls
    dips
    reverse flys
    hollow rocks

    5x50m hill sprints

    Finisher
    30 arm circles
    30 t-raise
    60 flutters
    60 double tap crunch
    1:00 min samson per

  • Saturday endurance Workout

    Endurance WOD

    In teams of 2 for 45 minutes:

    AMRAP

    60 cal row
    50 m medball bear hug carry (9/6kg)
    60 burpee
    60 cal row
    60 medball shoulder squats (9/6kg)

    Share the work. One works, one rests

  • Under Pressure Workout

    For time:
    21-15-9
    Thrusters @ 42.5/30kg
    Burpee Box Jumps @61/51cm
     8:00 Cap

  • Power Cleans & HRPU Strength

    On the 90sec x 6
    2 Power cleans + 10 Hand release push-ups

    Between 70-85%. Single reps on cleans.

  • 5x2 Pausing Back Squat Strength

    • 8sec pause at the bottom
    • 50-60% of 1RM
    • Rest 2-3min btw sets

  • Conditioning Workout

    5 Rounds for time:
    20 Push-ups
    20 Barbell Rows @42.5/30kg
    20 Sit-ups
    20 Push Press @42.5/30kg
     Rx+: Start each round with 5/3 Ring Muscle-ups
     22:00 Cap

  • 11.2.2019 CF Workout

    Rive puolesta reidestä + polven alta + työntö

    8 x (1+1+1)@75-85%

    Työntö niskasta, 3 sek pito ylhäällä

    6x2@70-

    Raakarive 8x1@70-90%