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

  • 4 attempts at a max L-sit hold for time Workout

    4 attempts at a max L-sit hold for time

  • Team WOD 10.12 Workout

    Teams of 4
    1000m row
    50 thrusters
    30 pull ups
    (2x 24kg + 2x 16kg kb hold)
    Then
    30-20-10
    Deadlifts 60/45
    Wallballs 9/6
    Burpee over bar
    Then
    3 Rounds afap
    20Hr push ups
    30 abmat sit ups
    40 split jumps

  • RCF33100 5v. Birthday Workout

    Salikisat! Ovet aukeavat klo 10:00. Ensimmäinen laji alkaa tasan klo 11:00. Kisat pyritään paketoimaan klo 16:00 mennessä.

    Iltakemuttelut illalliskortin lunastaneille :)

  • WODconnect Advent Calendar 2016 - Day 10 Workout

    Let's get back to the kitchen! First of all, thank you for sharing your Christmas treats in the last food post. This time we will prepare a rich side salad from kale, pecans, and cranberries.

    You'll need (for 3):

    400g of leaf kale
    1 avocado
    1 tablespoon olive oil
    3 tablespoons dried cranberries
    3 tablespoons pecans

    Dressing:

    2 tablespoons olive oil
    1/2 teaspoon dijon mustard
    1/2 teaspoon white wine vinegar
    Salt and pepper to taste

    Lightly grill the leaf kale in olive oil on medium heat. Toast the pecans in a separate skillet. Cut the avocado into dice-sized cubes. Mix all the ingredients in a bowl. Prepare the dressing by mixing the ingredients well in a glass. Pour the dressing on top of the salad and mix well.

    This is super fast and easy recipe for a tasty side salad, try it!

  • Kehäkalenteri 6.12 Workout

    Kehäkalenteri 6.12.2016
    Tänään kylvetään!

    Edistä palautumista tänään viiden minuutin ajan! Kuinka? Näin:

    Option a) Mene suihkuun, suihkuta viiden minuutin ajan vuorotellen kuumaa (38 astetta) ja kylmää (12 astetta) vettä 30 sekunnin pätkissä reisille. Voit suihkutella kummallekin reidelle samanaikaisesti. Ole tarkkana ettet säädä vettä liian kuumaksi. Tunnustele.

    Option b) käy uimassa meressä/järvessä/purossa

    Option c) jos löydät jostain lunta niin pyöripä siinä

    Hyvää itsenäisyyspäivää kaikille!

  • 8/22/18 Workout

    Start up
    stretch 4 mins

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

    3rds(8)
    heel walk
    toe walk
    knee grab
    heel grab
    h2r

    Metcon/*Rx(25)
    1 mile run
    rest equals time work
    then
    1 mile run

    @33:00
    gym goat(8)

    @41:00
    barbell goat(8)

    @49:00
    30 hip rots
    30 swing kicks
    1 min plank
    1 min sh distraction per
    2 min IT stretch

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    Row/Run 400m
    12 Air squat
    12 Sit up
    12 Ring row

    Mobility...

    2 rds:
    3-5 Ohs
    3-5 c2b
    3-5 Sdhp

    B.
    Amrap 14min:

    20 OHS (42.5/30kg)
    10 C2B
    20 SDHP (42.5/30kg)
    10 C2B

  • 8/15/18 Workout

    Start up
    stretch 4 mins

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

    3rds(8)
    20 jax
    20 mclimbers
    20 sl dl

    Metcon/*Rx(17)
    5rds
    12 step ups/*box jumps 24/20
    10 mbsu 16/12-*ghdsu
    2 wall walks

    4x5 bench/strict(15)
    superset with 8 tricep kickbacks

    gym goat(8)
    double unders, kips, hspu etc.

    Finisher
    30 cuff iso
    30 sec mod y iso per
    60 alt toe touch
    2 min lax ball shoulder smash
    2 min quad stretch

  • Conditioning 08-09-2018 Workout

    In teams of 3 with a running clock:

    0:00-10:00
    Max Distance Farmer Carry (32/24kg)

    12:00-22:00
    Max Rounds of:
    21 Burpees
    1 Rope Climb
    21 Goblet Squats (32/24kg)
    1 Rope Climb
    21 Toes to Bar
    1 Rope Climb

    24:00-34:00
    Max Distance Farmer Carry

    • Teams may divide and split the middle AMRAP as they wish. One works.

  • Maanantai 13.8 Strength

    3-Position Squat Snatch + Snatch Balance
    5 Sets @ 63%