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

  • Syvävenyttely Workout

    🍂🍁🧘‍♂️🧘‍♀️🧘🍁🍂

  • Aerobic Training Workout

    Warm Up
    30 Secs each
    Knee Hug alternating
    Grab foot behind alternating
    Grab shin pull up (glutes/hips)
    Leg swings
    Reverse lunge twist toward knee
    Arm Circles/Butterflies

    Workout
    Run 2 miles

    Cash Out

    4 rounds
    Pull Ups or a modified Pull Up
    Toes to Bar or modified version

    *pick a number of pulls ups and toes to bar that you can hit and maintain for all 4 rounds

  • Warm up and WOD Workout

    Normal warm up

    Barbell warm up

    WOD
    Every 2:00 for 30:00 (15 rounds)

    200m Run
    6 Clean and Jerks 95/65

    *sub 250m row or 12/10 cal bike

  • Päivän treeni 21.9 Workout

    LÄMMITTELY
    2 kierrosta, 1:00/liike
    • Polvennnosto juoksu/marssi
    • Mittarimato
    • Air squat
    • Lapapunnerrus
    • Uimari päinmakuulla
    • AKK - lonkankoukistaja

    VOIMA
    Päivän vetävinä liikkeinä tehdään leuanveto ja maastaveto.
    Leuanveto 3x30s.
    Valitse yksi liike:
    - Ylätalja
    - Negatiivinen leuanveto
    - Leuanveto kumpparilla
    - Leuanveto 1-2-4

    Maastaveto 3x40s.

    Lepo sarjojen välissä 1min.

    METCON
    Amrap 8
    12 Boksille nousu
    12 Rengassoutu
    12 Dead bug
    12 Lattiapenkki

  • 12.9.2021 ( Row, Clean & Deadlift ) Workout

    AMRAP 10

    21/15 Cal Row
    9 Power Clean 70/50kg

    Rest 5 minutes

    AMRAP 10

    21/15 Cal Row
    9 Deadlift 130/90kg

  • 12.9.2021 Warm Up Workout

    Warm Up

    Row 1000m

    then 3 rnds

    3 TnG Power Clean, add weight
    6 Bar over Burpees
    8 Arnold Press
    6 Pull Ups

  • Extra Credit 21-09-2021 Workout

    Chest Supported DB Rows: 3-4 x 10-12. Rest 60s.
    - Pronated (thumbs in) Grip
    +
    - Global Foam Roll Pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Kettlebell Workout

    4x
    10 KB Sumo DL
    20 KB Sumo Squat
    10-10 Bent Over Lateral Single Leg Raises
    10-10 Goblet Bulgarian Split Squat
    10 KB Hip Thrust
    20 Box Reverse Hyperextension
    20 sit up
    2 mins rest between sets

    Wod
    6x
    10 Russian Swing
    10 Jumping Deadlift

    Afterparty
    Core in pairs
    3x
    10 Tempo Sit-Up
    (3 sec down - fast up,anchored feet)
    10 Back Extension on Box

  • Snatch x10 Strength

    Snatch x10

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!