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

  • Endurance Class Workout

    4 Rounds

    AMRAP - For total reps

    1 min max Burpee pull up
    1 min max Split jump (each lunge=1rep)
    1 min max Alt DB snatch 50/35
    1 min max Ab mat sit ups
    1 min Rest

  • Conditioning 27-10-2018 Workout

    In teams of 3:
    AMRAP 24:00
    Run 600 Meters / Row 600m / Ski 600m
    30 Box Jumps w. step down (61/51cm)
    30 Power Snatch (35/25kg)
    30 Overhead Squats (35/25kg)

    • Rx+:42.5/30kg
    • Split the work evenly each movement. Probably 10s

  • Gymnastic strenght Workout

    EMOM 8
    A) 10 Scapula pull-ups
    B) 30s HS-hold (adv. HS shoulder taps)

    Rest 2min

    EMOM 8
    A) 10 Pull-ups (adv. C2B) + 10 Push-ups
    B) 15 KBS

    Rest 2min

    EMOM 8
    A) 15 Hollow rocks
    B) 20-30s Superman hold

    Rest 2min

    EMOM 8
    A) 5 Wall walks
    B) 6-8 Bar tuck-ups

    Rest 2min

    EMOM 8
    A) 10 Bicep curls + 10 Strict presses 20/15kg (barbell)
    B) 40 DU

  • Extra Credit 26-10-2018 Workout

    Seated DB Cleans: 3 x 12-15. Rest 60s.
    *These should be light!

  • Extra Credit 25-10-2018 Workout

    Glute March on a bench x 100 Total Reps.

  • Omatoimi ekstra (gymnastic) Workout

    HS walking / standing / kärrynpyörät / kuperkeikat
    Käytä aikaa n.15min näihin.
    Älä yli tee hommaa ettei yläkroppa mene turhan tönkkiin ennen huomista upperbody str trainingia.

  • NBT 4x3min Workout

    16 min EMOM

    1. Max reps BMU/ banded Bar Mu/ C2B / pull ups
    2. Run
    3. MR squat snatch @ 70% max
    4. Rest

  • NBT DL Strength

    5x4 ilman hidastuksia ✌️

  • Friday 19th October 2018 Workout

    Strength

    20 mins to build up to heavy

    1 power clean+2 power jerks

    WOD

    12min EMOM:
    even: 8 touch and go power cleans
    odd: 8 front squats

  • 10/16/18 Workout

    Warm up(0:00-5:00)
    :45 Slow Bike 
    :45 Active Spidermans

    :30 Medium Bike
    :30 Push-up to Down Dog

    :15 Fast Bike 
    :15 Air Squats

    Mobility(5:00-11:00)
    Pigeon-2 min per
    Banded sh distraction-1:00 min per

    Teach/Skill(11:00-32:00)
    Wallballs
    C2b
    Bike

    Run through(32:00-40:00)

    3 Wallball, 3 c2b, 3 cal bike
    3 Wallball, 3 ttb, 3 cal bike
    3 Wallball, 3 pull ups, 3 cal bike

    Metcon(40:00-60:00)
    "Bike Buffet"
    Amrap 4
    15-12-9
    Wallball 20/14
    C2B
    Max Cal air dyne

    Rest 4 mins

    Amrap 4
    15-12-9
    Wallball 20/14
    TTB
    Max Cal air dyne

    Rest 4 mins

    Amrap 4
    15-12-9
    Wallball 20/14
    Pull ups
    Max Cal air dyne

    Opt(12)
    1600m run/walk
    5x100m hill sprint
    5x1 Front Sq w/2 sec pause

    Finisher
    2 min quad stretch
    1 min s/a para
    30 w raise
    60 knee tap crunch