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

  • Morning Cardio 051115 Workout

    Partner WOD (30min time cap)

    100 DU
    50 Burpees
    100 Floor to OH (med. Ball 20/14)
    50 Burpees
    100 Push Ups
    50 Burpees
    100 Pull Ups
    50 Burpees
    100 STOH 50/35kg
    50 Burpees
    100 V-Ups
    50 Burpees
    100 DU

  • Metcon Workout

    Tempauksen jälkeen:
    OTM21
    5 Clean&jerk 70/50
    12 Box over jumps
    10/8 cal row
    Eli ekalla minuutilla työnnöt,
    tokalla boxin yli hypyt
    kolmannella soutu jne…. Jos on
    ruuhkaa tehkää porukassa niin
    että toinen aloittaa jostain
    toisesta liikkeestä.

  • Fitness Workout

    A.
    Three sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 45 seconds
    Push-Ups x 10-15 reps @ 21X1
    Rest 45 seconds
    Russian Kettlebell Swings x 20-25 reps @ 1010
    Rest 45 seconds
    Side Plank x 45 seconds each side
    Rest 45 seconds

    B.
    Against a 2-minute running clock, complete as many rounds and reps as possible of:
    10 Alternating Reverse Lunges with BB or DBs
    10 Push Press with BB or DBs
    Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

  • The Ghost Workout

    6 rounds for max reps:
    1min: Row cal
    1min: Burpees
    1min: DU's
    1min: Rest
    (Record scores for all 18 sets)

  • Viikko 2. PK treeni B. Uinti Workout

    1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
    2) 5x50m (rinta/vapari -rento)
    3) 4x 50m (rinta/vapari -vauhti)
    4) 2x 50 (selkä -rento)
    5) 3x 25m (vapari- spurtti)
    6) Loppuverra 2x 50m (rinta/vapari -kevyt+rento)

    Yhteensä 825m

    Vapari= Vapaauinti/krooliuinti
    Rinta=Rintauinti/sammakkouinti
    Selkä= Selkäkrooli/selkäuinti

  • Performance Workout

    A.
    Four sets of:
    Back Squat x 6-8 reps @ 30X1
    (challenge yourself, if you achieve 8 reps, you must increase the weight)
    Rest 90 seconds
    Wall Slides x 5 reps @ 3030
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    10 Burpees
    20 Alternating Reverse Lunges with KBs or DBs
    30 Double-Unders

  • Gymnastic goat Workout

    Treenin päälle oman valitsemanne heikkouden volyymitreeni, otm20 1-5reps liikkeestä riippuen. Tähän mieluummin taitoliike kuin voimaloiden. Esim Muscle up. Perhosleuka, kipping hspu jne.... Ei mielellään stricteinä mitään,
    Mitä teit?

  • Fitness Workout

    A.
    Every minute, on the minute, for 20 minutes (4 sets of each):
    Minute 1 – Deadlift x 6-8 reps @ 30X1
    Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
    Minute 3 – Russian Step-Ups x 10 reps on Left Leg
    Minute 4 – Russian Step-Ups x 10 reps on Right Leg
    Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

    B.
    Three rounds for time of:
    Row 300 Meters
    20 Kettlebell Swings
    10 Goblet Squats

    Use the same kettlebell for both movements.

  • Squat clean 10x1 Strength

    Squat clean 10×1 @80-925%

    Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

  • Fitness Workout

    A.
    4 kierrosta:

    Takakyykky x 8-10 reps (rauhallinen lasku ja käytä boxia tarpeen mukaan)
    Lepää noin 90 s

    B.
    Aikaa vastaan:

    Tuplahypyt x 100 tai tangon ylihyppy

    Neljä kierrosta:
    20 Etuheilautus
    10 Polvien nosto
    10 Pystypunnerrus käsipainoilla