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

  • Fitness Workout

    A.
    Three sets of:
    Front Squat x 6-8 reps
    Rest 10 seconds
    Kettlebell Swings x 15-20 reps
    Rest 60 seconds
    Turkish Get-Up x 1-2 reps each arm
    Rest 60 seconds

    B.
    In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
    Dumbbell Ground to Overhead

    Rest 3 minutes

    In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
    Wall Ball Shots

    C.
    Every two minutes, for a 6 minutes:
    Single Arm Row x 10-12 reps each arm @ 2110

  • Fitness Workout

    A.
    Five sets of:
    Barbell Shoulder Press x 6-8 reps
    Rest 45 seconds
    Single-Leg Hip Bridge x 6-8 reps each leg @ 2011
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 9 minutes of:
    3 Seated DB Presses
    6 Box Dips
    9 Push-Ups

    C.
    Every minute, on the minute, for 6 minutes:
    Minute 1 – 8-10 Supine Ring Rows @ 2111
    Minute 2 – 45s Plank Hold

  • DMN it Workout

    20 min amrap

    TIMES TO BEAT
    Beginner athlete: 4 rounds and 14reps
    Average athlete: 6 rounds and 22reps
    Advanced athlete: 8 rounds and 29reps
    Elite athlete: 10 rounds and 36reps
    Regional athlete: 11 rounds and 29reps

  • 18.01.2016 - Strength Strength

    Back Squat

    2x3 (75%)
    3x3 (80%)

  • 24.7.2017 Ma Perusryhmä MV Workout

    Nyt alkaa kesän 3x3vk setin viimeinen 3 vkn sykli. Tämän jälkeen on viikon kevennys, jonka jälkeen aletaan takoa taas lisää pihviä ja voimaa kroppaan oikeen urakalla. Kesähän on treenattu kevyesti :)

    Maastanosto korokkeelta (20kg bumber-kiekko) 3x6-8
    Pukkiveto (säärestä / polven alta) 2x4
    Etukyykky 3x8
    Vatsat 200 toistoa

  • 7/14/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 diamond push ups
    8 inchworms
    8 pistol squats(mod as needed)

    Metcon/Metcon-comp(14)
    7rds
    5 hspu(mod as needed)
    10 oh walking lunge *45/35-35/25

    4x3(12)
    oh squat-start around 70%

    Finisher
    2 min quad stretch
    30 cuff iso
    30 v-ups

  • Dual Dumbbell Prone Row Strength

    31X1; 6-8reps; rest 90sec x 3 sets

  • Endurance swim WOD Workout

    Partner Swim WOD 30 min AMRAP
    50meter swim
    25 step ups (partners can share a box)
    25 push ups
    25 sit ups
    25 kettlebell or dumbbell deadlifts
    25 dips off box
    * if you don't swim you will run carrying a medicine ball from fence next to playground(near splashpad) to the other fence near dumpster and back

    • both partners work at same time on everything. If one partner stops the other person stops. You also swim or run at same time stay together.

    *Remember your swim suit, flip flops, swim shoes, or gym shoes

    Have fun!!!!

  • 7-17 Strength - Clean Complex Strength

    Strength- Clean complex- Take 15 minutes to Find heaviest weight to complete complex with
    1 Power clean, 1 hang squat clean, 1 hang power clean, 1 touch and go power clean

  • Clean complex Strength

    Squat clean + front squat, new set every 2,5min

    1+5
    2+4
    3+3
    4+2
    5+1
    6+0