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

  • Ninjat 14-16v Voima Strength

    Vauhtipunnerrus

    3 x 3 (10 min aikaa)

  • Ninjat 14-16v voima Strength

    Tempaus

    3-2-2-1-1-1

  • Heavyyy Strength

    6xE2MOM
    - 10 pull ups
    - 5 heavy squat clean

  • Thursday 28th March Workout

    Strength: 20 mins
    To perform 5x4 back squat@85-90%

    Wod: 3RFT
    50 DUs
    10 STOH@60/40
    10 BOB

    Wod: go hard and fast with this one. Go unbroken scale if needed

  • 28.3.2019 Workout

    Basic Endurance AMRAP 70 minutes

    12 ring dip
    8 strict c2b
    500m row
    8 tng power clean
    12 bar over burpees
    500 m row
    8 strict HSPU
    12+12 pistols

  • 27.3.2019 CF Workout

    Takakyykky 6x2@80%

    Ylikorkealla vedolla tempaus 6 x 2

    Tempaus 1/2 reidestä + tempaus polvelta, samaan vauhtiin

    7 x (1+1)@50-70%

    Russian Twist 80kpl

  • 3/27/19 Workout

    Warm up(0:00-8:00)
    3rds
    10 plyo jumps
    10 plank jax
    5 walkouts

    Mobility (8:00-12:00)
    1:00 min s/a para stretch
    1:00 min bf stretch

    Fittrain Intervals(20)
    :15 on :15 off x10
    half burpees
    v-up and over
    med ball cleans
    airdyne

    Opt(12)
    800m run-rest-800m run
    tabata row

    Finisher
    30 arm circles
    100 flutter kicks
    1:00 min samson stretch per

  • Glute bridge 4x6 Strength

    4 sets of 6 reps of heavy Glute bridge

  • Muscle & Power, AV2 Strength

    Sumo Deadlift 5 RM,
    -> then 4 reps with same weight,
    then 3 reps with same weight

  • 06-21-2011 WOD Fun with KB Workout

    Shoulder Press Challenge L-3

    Then:

    6 Rounds

    10 KB Snatch Right Arm 1.5/1pood

    10 KB Snatch Left Arm 1.5/1pood

    10 Goblet Lunges 1.5/1pood

    100m Sprint

    The title of this WOD is very apropos. Aaron told us that half of us would probably have sore wrists... and unfortunately he was talking about me. I can tell that I might bruise up from where the kettlebell kept hitting me. Sometimes the kettlebell would come around and slam me. This is the 2nd time I've done the KB snatch and it felt better, but I have more work to do. I started with the green KB and quickly realized that I needed to work on form and moved down to the red KB. I felt pretty good actually during this workout and found that I was sprinting fast. I was happy with my time.

    When it came to the shoulder press challenge, since I missed a lot of workouts due to my travelling, I had to start from the beginning and figure out my 3 rep max. It was tough because I wanted to revert to the push press. 60 was the most I could do without using my legs/hips to lift up the bar.