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

  • WOD Workout

    For Time:
    50 Wall Ball Shots 9/6kg
    50 DB Snatches @22,5/15kg
    50 cal row
    50 Burpees

    TC: 15 min.

  • Morning Intervals Workout

    6x

    A) 2min of SkiErg
    2min of BikeErg
    2min of Rest

    B) 2min of Echo Bike
    2min of Row
    2min of Rest

  • Takakyykky 5x8 Strength

    Takakyykky 5 x 8
    * haastava paino

  • Saturday partner wod Workout

    3 min AMRAP 2 min REST
    6 rounds

    Partner rows as many Cals as possible while other does reps in

    Rope Climbs/Declines
    Db Snatch (22,5/15kg)
    Slamball (20/15lbs)

  • 27.7.2019 Deload Cycle Workout

    Shoulder/Chest mobility

  • Ma 22.7.2019 Perusvoimakauden maksimit Workout

    Ma-ke voi halutessaan testailla maksimeita pääliikkeissa + myös apuliikkeissä.

    To-su lepoa, lihashuoltoa, syömistä yms :)

    Valmennukset normaalisti koko viikon.

  • 4RFQ, CP Strength

    12+12 Single-leg RDL
    1:00 Hollow Hold
    1:00 Dead-hang Hold

    Stability is the focus on this piece. Work on balance in the single-leg RDL and move up in weight on each set as you become more comfortable. Only hold the isometric positions as long as you can maintain perfect form, remember that this is accessory work (not scored). Quality movement only here.

  • Clean and Jerk 7x1 Strength

    Clean and Jerk 1-1-1-1-1-1-1 reps

  • "The Odyssey" Stamina/AP Workout

    At 0:00
    1:00 Bodybuilders for reps
    Rest 30 seconds
    1:00 russian KB-swings 16/12 kg for reps
    Rest 30s
    1:00 Box Jumps 61/51 cm

    At 6:00

    1:30 Bodybuilders
    Rest 30s
    1:30 RKBS
    Rest 30s
    1:30 Box Jumps

    At 13:30
    2:00 Bodybuilders
    Rest 30s
    2:00 RKBS
    Rest 30s
    2:00 Box Jumps

    if many people and not enough equipment, people can start on different stations and share equipment.

    PACE!

  • 7/25/19 Workout

    Warm up(8)
    inchworm
    active samson

    cradle
    straight leg bear crawl

    heel grab
    knee grab

    side lunge
    active spiderman

    Mobility(4)
    :30 chest opener per
    1:00 min pigeon per

    Weightlifting(15)
    strict/bench-4x1-85-90%

    Fittrain(20)
    5rds
    15 push ups-challenge up-hspu
    12 toe to pole-hkr-challenge up-toe to bar
    9 hand release deadlift-135/95-challenge up-205/125
    200m run

    Opt(12)
    1600m walk/run
    4x1 clean and jerk
    3x1 deadlift
    5x5 bk ext

    Finisher
    30 cuff iso
    60 double crunch
    1:00 min samson