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

  • strength 4 CF - mesocycle 2, week 4, pt. 1 - BS Strength

    #Strength
    3 @ 60% + 4-5% ladder + 3 @ max - 10% of:

    • BB back squat

  • Maastaveto Strength

    Superkids: 3 x 12 maastavetoa

    Ninjat: 5 x 5 maastavetoa

  • Endurance Workout

    In teams of 3. One works, two rests. Split work as needed.
    For 5 Minutes: Row for Calories
    rest 3 min
    for 4 Minutes: Run for distance with bulgarian bag
    rest 3 min
    For 3 Minutes: Burpee Box Jump Overs (20 inches)
    rest 3 min
    For 2 Minutes: Wall balls 9/6 kg
    rest 3 min
    For 1 Minute: Sled push (60/30 kg)

  • Performance Workout

    A.
    Every 3 minutes, for 15 minutes (5 sets):
    20 Dumbbell Walking Lunges (heavy)
    20/15 Ring Dips

    B.
    In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
    20 Kettlebell Swings (24/16 kg)
    15 Wall Ball Shots (20/14 lbs)

  • 04.12.2015 - WOD Workout

    In 12'

    40 Thrusters (20kg)
    400m Run
    20 Thrusters (20kg)
    200m Run

    Remaing Time - Max Muscle Ups / Chest to Bar

  • VOIMA/TEKNIIKKA LEVEL 1 Strength

    EMOM 10
    2 x Hang Clean

  • Back Squat Workout

    50 Back Squat 60/40kg
    *Does not have to be unbroken.
    Bar starts from the ground.

  • 12/4/15 Workout

    Start up
    stretch(5)
    tabata warm up

    choose one or two (18)
    oh squat 4x3
    bench 3x8
    deadlift 5x1
    or
    3x20 of the following:
    lunge
    db press
    kb deadlift

    Metcon(15)
    24-12-6
    kbs 53/35
    cal row or airdyne
    hrpu

    Metcon-comp(15)
    24-12-6
    kbs 70/53
    ring dip

    Finisher
    30 ttb/reverse crunch
    1 min band ham stretch per
    1 min IT stretch

  • 12-1-15 40yd sprints Workout

    40yd sprints - on turf - rolling - 15x40yds - 5.2, 5.09, 5.01, 4.97,4.90, 4.92, 4.88, 4.81, 4.79, 4.81, 4.91, 4.80, 4.97, 4.98, 4.91

  • Wod 1 04122015 Workout

    2 rounds for time:
    - 50 Sit-ups with medicine ball (9/6 kgs).
    - 40 bicycles (each leg).
    - 30 seconds superman.
    - 20 back extensions.
    - 10 V-ups with medicine ball.
    - 20 russian twists with medicine ball.
    - 30 seconds superman.
    - 40 mountain climbers (each leg).
    - 50 Legs-up with back on the ground.