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

  • 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.

  • ENDURANCE CLASS Workout

    PARTNER AMRAP:
    (Time CAP- 35 mins)

    16 Shuttle sprints(door to dumpster and back =1)
    50 Partner Wall Balls over the rig( 20/14)
    100 Push ups
    12 Shuttle sprints
    40 Partner Wall balls
    80 Double unders or 160 singles
    8 Shuttle sprints
    30 Partner Wall balls
    60 ab mat sit ups
    4 Shuttle sprints
    20 Partner Wall balls
    40 Burpees
    2 Shuttle sprints
    10 Partner Wall balls
    20 V-ups

    split reps as evenly as possible
    pick a wall ball that both partners are able to use
    score= total reps in 35 mins

  • 1. Conditioning Workout

    Teams of 3:
    200 Cal Bike
    150 Cal Row
    100 Box Jump Overs (24/20")
    75 Clean and Jerks (135/95#)
    15 Rope Climbs

  • Run BMC Workout

    Run 200m
    1 round of Barbara:

    Pull-ups 20
    Push ups 30
    Sit up 40
    Air squats 50
    Run 400m
    2 rounds of Mary:

    HSPU 5
    Pistols 10
    Pull-ups 15
    Run 600m
    3 rounds of Cindy:
    Pull-ups 5
    Push ups 10
    Air squats 15

    Run 800m

    TC 45min

  • 40 min juoksu ja 2 liikettä Workout

    200 m juoksu
    20 kyykky
    200 m juoksu
    20 istumaannousu
    400 m juoksu
    40 kyykky
    40 istumaannousu
    600 m juoksu
    60 kyykky
    600 m juoksu
    60 istumaannousu
    800 m juoksu
    80 kyykky
    800 m juoksu
    80 istumaannousu
    .... jne +200 m ja +20 toistoa

  • 7/20/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 db snatch
    8 wallballs
    6 pull ups
    4 burpees

    Metcon/Metcon-comp(25)
    Teams of two complete the following:
    100 db snatch 35/20-45/25*50/35
    80 wallballs 14/12-16/14-*20/14
    60 pull-ups/*30 mu(non working partner must hang for reps to count)
    40 tandem burpees
    20 sync oh db lunge 35/20-45/25-*50/35
    teams of three follow this rep scheme: rx 150-120-90-40-20, scaled same as above.

    4x1(10)
    hang snatch + snatch-keep loads light.

    Finisher
    low back smash
    lax shoulders
    30 floor wipers