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

  • 9/20/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 squats
    10 sl deadlift
    10 tuck jumps

    Metcon/*Metcon-comp(12)
    amrap ladder
    3 *box jump overs/step 24/20
    3 *push ups(mod as needed)
    6 box jump overs
    6 *push ups
    9,9, 12,12 etc......

    rest 5 minutes then

    otm 6
    2 strict press-across(75-80%)

    gym goat work(7)

    Finisher
    30 hip rotations
    30 swing kicks
    30 arm circles
    60 rtw

  • 9/13/17 Workout

    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 ft squats w/bar

    Metcon/Metcon-comp(18)
    400m run
    40 lunge/*pistols
    800m run
    20 ft squat 115/75-*145/95
    400m run
    40 lunge/*pistols

    gym goat(8)

    ft squat (15)
    work up to 10rm

    Finisher
    2 min hip opener
    lax ball shoulders
    50 hip raise

  • WOD 15.9 Workout

    “40100”
    400m run
    40 box overs
    40 thrusters 40/30
    4 rounds of:
    10 T2B
    10 burpees
    40 thrusters 40/30
    40 box overs
    400m run

  • 40 min juoksua ja 3 liikettä Workout

    40min

    400m juoksu
    20 venäläinen kahvakuulaswingi
    10 varpaat tankoon
    5 yleisliike

  • 6.9.2017 Workout

    Raakarinnallevedosta suoraan työntö raakana, pysäytys pään päälle ja toinen työntö suoraan alaslaskusta saxiin 8 x 1+1+1 50 - 70 %

  • Perjantain Perusliikejumppa Workout

    AMRAP 3 x 6

    40 Air Squats
    30 Anchored Sit-Ups (lukita jalkaterät esim käsipainon kahvan alle)
    20 Push-Ups
    10 Pull-Ups

    Rest 3 min

    Jatka seuraava kierros siitä mihin jäit edellisellä. Peruslihaskestävyyttä saa tällä edistettyä - TAVOITE ON 3 TÄYTTÄ KAIKILLE JA ADVANCED TASO ON 5-6 !!!

  • 8/31/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 squats
    10 sl deadlift
    10 tuck jumps

    Metcon/Metcon-comp(17)
    400m run
    80 kbs 53/35-*70/53
    40 ring rows/*pull-ups
    80 box jump/step overs 24/20
    400m run

    work up to heavy deadlift(12)

    Finisher
    2 min low back smash
    2 min calf stretch
    1 min v-sit

  • Team WOD Workout

    So this is a 55min workout
    In teams of 5:
    30x
    20/10sec on/off
    - Row
    - SkiErg
    - Assault bike

    Switch member after every 20sec. Do all 30 rounds on 1 machine, before moving on to the next.
    Go hard (almost all out), but the kind of pace you can keep up all 6 sets without crashing!!!
    5min rest btw machines.
    Post your calories.

  • LET'S GO TO THE SUPER-BURPEE Workout

    LET'S GO TO THE SUPER-BURPEE!
    ....just kiddin'

    50 UP DOWN PLANK Entrance Fee (TOTAL REPS)

    50 Plate OH REV Lunges
    50 Plyo Push Ups
    50 Jumping Pull Ups
    50 Bench Hop Overs (hands on Benches)

    50 UP DOWN PLANK Exit Fee

  • PERJANTAIN TIIMI REENI Workout

    In teams of 3 or 4

    EMOM2

    5 kierrosta minuutin maksimeilla:
    - Station 1 - 60 seconds of 5 m Line Run / Assault Bike (for calories) / Rowing (for calories)

    • Station 2 - 60 seconds of UPDOWNS <3 <3 <3

    • Station 3 - 60 seconds of Box Jumps (50/60cm)

    • Station 4 - 60 seconds of Rest

    One teammate at one station.

    Elikkäs pitkäkestoisen voimantuoton treeni tälle päivälle, aloita ja tee rauhassa!! 60sek töitä ja toiset 60 sek on vaihto uuteen liikkeeseen.