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

  • Weighted dips Strength

    Weighted dip 5x40%, 4x50%, 3x60%, 2x70%, 1x80%

  • Soutaa vai Huopaa Workout

    3-2-1min cal row/bike. Fast!
    *Rest half of the working time between sets
    *90sek-1min-30sek

    then 5min easy pace cooldown row.

    Merkkaa kommentteihin kalorit.

  • For time Workout

    100 burpee pull-ups

    Scaled WOD
    For time:
    50 burpee jumping pull-ups

  • Team wod Workout

    5 Rounds For Time Max Reps
    1 Min Max Wallball
    1 Min Max Bench Presses @70/45
    1 Min Max Box Jump Overs
    1 Min Max Toes To Bar
    1 Min Max Deadlift @102.5/70
    1 Min Max Wall walks
    1 MIn Rest
    *Alternate 30 sec work 30 sec rest per person
    *Score = Total reps per 5 rounds
    *Total 35 min

  • Kb flow Workout

    EMOM20

    Kb flow:

    American kbs
    squat kbs
    snatch, right
    OH kneeling to standing
    American kbs
    squat kbs
    Snatch, left
    OH kneeling to standing
    Tater squat
    Curtsy lunge, left & right

  • Ke 8.3.2023 kisa: maastaveto Strength

    Maastaveto 3x1 (82,5-85-87,5%)

    Takareidet kumpparilla 3x15 / jalka

    Sivutaivutus 3x15 / puoli

    Maastaveto 8x55%
    -päinvastainen tekniikka

  • Käsipumppi Workout

    20s on - 10s off for 5 rounds:
    a) bb bicep curl
    b) plated tricep extension

  • Wu ma 046 Workout

    Wu
    5min
    1:00 erg
    5m Bear crawl
    5 explosive squat jump stick behind neck
    4+4 arnold press in squat pos

    Movement prep:
    2x
    100m run
    1 Handstand/wall walk + 2 Alt Hands of the ground
    2 Pull up
    2 t2b
    4 push up

  • Valot sammuu (046) Workout

    Every 2 min until failure:

    15 air squat
    3-6-9-12-15-18.... Burpees

  • Extra Credit 07-03-2023 Workout

    OPTIONAL FINISHER
    EMOM x 9 MINUTES
    MIN 1 - 5/5 Single Leg Med. Ball Glute Bridge-Up
    MIN 2 - :20/:20 Straight Arm Overhead Extension
    MIN 3 - :20/:20 Side Plank Hold*
    *Option to lift top leg.