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

  • C. Body armor Workout

    3 Sets of 7:
    Tempo Seated Good Mornings

    3 Sets of 15:
    Glute Bridges

  • EASYWOD WITH FRIEND 14022020 Workout

    Aikaa vastaan parin kanssa
    eli kipikipi
    50 ilmakyykky
    20 köysilaskeutuminen
    30 burbee
    50 abmat vatsat
    30 boxin yli askellus

    Toistot saa jakaa parin kanssa haluamallaan tavalla

  • CFR 170305 Workout

    5 rounds, each for time of:
    Row 250/200 meters
    10 Burpee Box jumps @ 24”/20”
    Run 200 meters
    - Rest 2 minutes

  • Conditioning Workout

    EMOM 30min:

    1st: Wallball Shots: 9-15 (Beg. 9/Int. 12/Adv. 15)

    2nd: Pullups: 9-15 (Beg. 9/Int. 12/Adv. 15)

    3rd: Kettlebell Am. Swings 12-18 (Beg. 12/Int. 15/Adv. 18) - 24/16kg

    4th: Ski erg - AirBike: 9-15 (Beg. 9/Int. 12/Adv. 15)

    5th: rest

    Find a challenging number of reps, that allows you to rest for approx. 15-20 sec each minute.

  • Deck of cards 1.1 Workout

    Deck of cards
    Club = Row + 5 / + 3 cal
    Diamond = Dumbbell snatch + 4
    Heart = Shuttle run x 10 m
    Spade = Box over burpee

  • Skill Workout

    Ring Muscle up practice 15 mins
    - false grip
    - body positions
    - ring pull up
    - turnover (feet on floor )

  • 12.2.2020 Master SM Workout

    Tempaus 2RM

    Rive Mave + Rive taskuilta + Rive 5 x (1+1+1)x75%

    Tempaus veto, puolesta reidestä 5x3x103%

    Takakyykky 1x3x80%, 1x85%, 1x3x80%, 1x88%, 1x3x80%, 1x91%

    Voimatempaus 5x3, keskiraskas

  • Strength Strength

    Ring push up 4x12

  • 12.2.2020 Workout

    Basic Endurance 50 min

    Ski/Bike/Row/Run

  • Rush Workout

    A/ EMOM 10'
    1- 5-7 strict HSPU
    2- 10 Burpee Box Jump

    B/ 5 rounds of AMRAP 2':
    30 DU
    10 T2B
    AMRAP Squat Clean
    -2 mins rest-
    Weight/ round
    @40/30kg ;50/35kg ; 60/40kg ; 70/45kg ; 80/50kg
    Scale up or down as need. Last weight is you 90% max Sqt clean!