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

  • Sprints and jumps Workout

    5x reaktiolähtöjä + 40m sprint

    Pidä 1-1,5min tauot

    Every 2min for 2 rounds :

    1. Tasaloikka x8
    2. Vuoroloikat x8
    3. Luisteluhypyt x8
    4. Kirppuhyppy paikallaan x4/jalka

    Jokainen uusi liike alkaa aina uudella alkavalla 2 minuutilla

  • Frank The Tank Workout

    “Frank The Tank 1”
    In a 5:00 Window…
    50 Wall Balls (20/14) *Females 9′ Target
    Time remaining, AMRAP:
    12 Deadlifts (185/135), 12 Barbell Facing Burpees

    Rest 5:00
    “Frank the Tank 2”
    In a 5:00 Window…
    35 Wall Balls (20/14) *Females 9′ Target
    Time remaining, AMRAP:
    9 Deadlifts (225/155), 9 Barbell Facing Burpees

    Rest 5:00
    “Frank the Tank 3”
    In a 5:00 Window…
    20 Wall Balls (20/14) *Females 9′ Target
    Time remaining, AMRAP:
    6 Deadlifts (275/185), 6 Barbell Facing Burpees

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Extra Credit 22-08-2019 Workout

    5 Minutes of Static Stretching - focus on your breathing during this - big breaths in and out.

  • 8/28/19 Workout

    Warm up(8)
    3rds
    20 hip rotations
    10 mountain climbers
    5 inch worms

    Mobility(2)
    1:00 min samson per

    Workout(20)
    :45 work :15 rest x5
    airdyne
    plank taps
    richocet
    low plank

    Finisher
    15 cuff iso per
    30 alt toe raise
    1:00 min It stretch

  • Team WOD Workout

    Bike 10 cals
    Burpees
    Plank hold

    *teams of 3 accumulate 120 Burpees for time

  • Strength Strength

    Front Squat:
    5-5-3-3-1-1

  • Extra Credit 28-08-2019 Workout

    5 Minutes of Static Stretching

  • Tiistai Wod Workout

    Every second minute for 10min
    7x Bench Press (45/75kg)

    Every second minute for 10min
    7x Back Squat (55/85kg)

    Every second minute for 10min
    7x Deadlift (75/105kg)

    Every second minute for 10min
    7x DB Thruster (15/22,5kg)

  • WOD Workout

    3 rounds for time
    400m run
    10 Thruster @40/30kg
    TC:10'