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

  • Give Me 25 Workout

    25 sit up
    25 single rope jump
    25 sit up
    25 walking lunge for both legs
    25 sit up
    25 burpees
    25 sit up

  • Performance Workout

    A.
    Six sets of:
    3-Position Snatch
    (high hang, mid-thigh, then from the floor)
    Rest 2-3 minutes

    Build over the course of the six sets.

    B.
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Overhead Squats (135/95 lbs)
    7 Box Jumps (24″/20″)
    7 Toes to Bar

  • Fitness Workout

    A.
    Five sets of:
    Kettlebell Swings x 20 reps
    Rest 30 seconds
    Dumbbell Front Squats x 8-10 reps @ 20X1
    Rest 30 seconds
    Ring Rows x 8-10 reps @ 2111
    Rest 30 seconds

    B.
    Two sets for times of:
    Burpees x 15 reps
    300 Meter Run
    Rest 2 minutes

  • 10 rounds, 1min ON, 30sec OFF Workout

    10 rounds, 1min ON, 30sec OFF

    Work these as AMRAPS

    A) 6+6 Single Arm KB Thruster + 8 Box over Jump
    B) 6 C2B + 12 Push-Up, 16 Air Squat

    On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

  • Kehäraakit Test 1 Workout

    Sawotta 2014 lajit

    1 osio
    3 rounds for time
    30 double unders
    15 burpee box jump
    Time cap 8 min
    Rest until clock hits 10:00 then:

    2 osio
    12 min to find hang clean 3rm (power or squat)
    Start from 50/35 kg and add 5/2.5 kg per round
    Rest 5 min, then

    3 osio
    7 min amrap
    9 toes to bar
    15 thrusters 40/30 kg
    21 kb swing 24/16 kg

  • Saturday B-EAST Workout

    Warm up
    Dynamic warm up
    TRX Hip Mob
    15mins

    THE WORKOUT
    6 stations, 2 exercises per station... not all is as it seems.... ;)

    1) ROWING (PIKE & AB ROLL OUTS)
    2) SKI (ARMS ONLY & REV LUNGE)
    3) LANDMINE (LUNGE PULSE R/L)
    4) SKIP (DU & PUSH PRESS)
    5) KB (UNILAT BOTTOMS UP KB HOLD & SQ HOLD R/L)
    6) CURVE (SPRINT & 3-POINT BEAST PROGRESSIONS

    FIREDRILL : 20s ON: 07s OFF 2 X's @ each Station 1 X thru
    ROUND 1 : 35s ON : 10s OFF 4X's @ each Station 1 X thru
    ROUND 2 : .....Who knows..... ;)
    35mins

  • Mobility 16.10 Workout

    Spend 10min in bottom of squat position

  • Deadlift Strength

    Build to a Heavy Set of 5 (Not max)

  • 10/13/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 pass through
    10 pvc oh squat
    5 ring rows

    Metcon/Rx(17)
    10-9-8-7-6-5-4-3-2-1
    wallballs
    cal row/ad
    ring row/pull ups

    accessory(15)
    2x8 bench/strict
    2x8 curls
    2x8 s/a row

    Finisher
    stretch and roll everything
    100 temper tantrum

  • 5 rds for time Workout

    5 T2B
    5+5 Snatch käsipainolla
    10 Thrusters käsipainoilla

    Sama treeni siis maanantain 9.10 ja keskiviikon 11.10 ryhmälle!