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

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:
    200 cal bike
    200 sit ups
    200 double unders
    200 squats
    max cal row

    Share the work. One works, one rests.

  • Strength work Strength

    5 rounds, rest as needed

    5 Back Squat
    5 Weighted Pull-Up
    10 DB/KB Bench Press

    RPE 4 (2-4 reps in the tank)

  • "Engine" Workout

    "Omatoiminen WOD"

    A.
    Warm up:

    Row 250m (easy)
    Run 400m (easy)
    Row 250m (easy)

    Mobility:
    Hamstrings / glutes

    Row 100m (hard)
    Run 200m (hard)
    Row 100m (hard)

    B.
    Row 2000m
    Run 1.6km
    Row 2000m

    C.
    Cool down:
    Easy run/row ~5min
    Foamrolling/romwod

  • Conditioning Workout

    3 ROUNDS:
    90sec work / movement and 30sec rest btw couplets. 2min rest btw rounds.

    A1. Row
    A2. WB

    B1. Ski
    B2. KBS 16/12kg

    C1. Assault bike
    C2. Box jump 60/50cm

    D1. Run (skillmill)
    D2. Burpees

    E1. Single unders
    E2. Abmat SU

  • 5/24/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 sl dl
    10 jax
    10 jings

    Metcon/*Rx(15)
    "kb complex"
    6rds
    5 rkbs 53/35-*70/53
    5 kbs
    5 sdhp
    200m run

    *kb complex to be completed unbroken-if sequence is broken 5 burpee penalty when kb is dropped.

    @ 20:00 min mark

    otm 8
    work up to hvy snatch

    Finisher
    50 slow bicycles
    30 t raise
    30 scap push ups
    2 min samson

  • Tisdag 26/6 2018 Workout

    A: 3 rounds:
    800m run
    1000m row
    100 DU

  • Strength work Strength

    3-4 set, rest as needed, use AHAFA weights:

    1) 6 Front Squat
    2) 6+6 Lunge press, DB/KB
    3) 10 Ring Row
    4) 20-30sec Flutter Kicks

    RPE 4

  • 5/9/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    20 jax
    20 walking front kicks
    20 sl dl
    20 h2r

    Metcon/*Rx(23)
    Complete the following in any order:
    *100 du's x3 singles
    50 cal airdyne
    50m sprint
    50m lunge
    50 cal row
    100 air squats

    -complete one movement before advancing to the next.

    gym goat/cc movement(10)

    Finisher
    :60 sec plank
    :60 sec chest opener
    2 min quad stretch per

  • SUMMER SATURDAY SWEAT SESH - EAST Workout

    WARM UP 10 mins

    Teams of 4 - 3 stations

    STRONGCON
    **Double Landmine Clean & Press + Sprawl
    Hollow Rocks
    TRX Row
    Mod Mountain Climber Taps

    ATHCON
    **HVY REV Lunges (/)
    Shoulder Tap Plank Jacks
    MB Slams
    Bench Overs

    CORECON
    **Thrusters
    Bench Elevated leg Raises
    Bicycle
    Plank Side to Side Jumps

    60s X 2 ROUNDS @ each station - no transition time - MOVE FAST
    Partners Count your Reps for the ** exercises
    Score = lbs X reps (/)

  • 5.5.2018 Workout

    Tempausveto (maasta) + tempaus polvelta

    1+1@70%
    1+1@75%
    1+1@80 x 3
    1+1@85 x 3
    1+1@90 x 2

    tempaus veto + tempaus

    1+1@70%
    1+1@75%
    1+1@80 x 3
    1+1@85 x 2
    1+1@90 x 1
    1+1@92 x 1
    1+1@95 x 1

    raakarive + työntä

    1+2@70%
    1+2@75% x 2
    1+2@80% x 2
    1+2@85% x 2
    1+1@90%

    7RFT
    3 deadlift 100/70 & 80/60
    1 round "cindy"