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

  • B. Sandbag carry Workout

    300m Sandbag Bearhug Carry @ 150lbs

  • A. Snatch pull complex Workout

    E2MOM x 5

    1 pausing snatch deadlift (at knee level)
    1 tempo snatch pull (4 sec)
    1 snatch pull

  • Pallomeri Workout

    2 rounds
    5 min AMRAP 1
    200 m run with medicine ball/ pallon kanssa juoksu 200 m
    Rest of time:
    Wall ball diamond push up x 5/ timanttipunnerrus pallon päällä x 5
    Wall ball ground to overhead x 10 / maasta suorille käsille x 10
    Wall ball sit up x 15 / istumaan nousu x 15

    REST 2 min

    5 min AMRAP 2
    200 m run with medicine ball/ pallon kanssa juoksu 200 m
    Rest of time:
    Wall ball push up x 6 / etunojapunnerrus pallon päällä x 6
    Wall ball squat x 12 / pallon kanssa kyykky x 12
    Wall ball russian twist x 18 / russian twist pallon kanssa x 18

    REST 2 min

    5 min AMRAP 3
    200 m run with medicine ball/ pallon kanssa juoksu 200 m
    Rest of time:
    Wall ball climb x 7 / pallon päällä kyynärnojasta ojennukseen x 7
    Overhead walking lunge / askelkyykky valassa x 14
    Istumaan nousu jalat ilmassa ja pallo jalkojen päällä x 21/ sit up + medicine ball with Your legs x 21

  • Keskiviikon karkelot Workout

    1min/ kierros 32 min
    Pyörä
    Soutu
    Ski
    Lepo
    10-11 cal/liike

    Loppujumppa
    Vatsoja

  • Nanorosso 29.04.2020 Workout

    Amrap 16
    40 double under
    20 push up
    10 ring pull
    5 squat clean 60 kg

  • Home workout 290420 Workout

    5 Rounds
    Run 400m
    10 Burpee Broad Jumps
    10 Jumping Squats

    Rest 90sec between Rounds

  • 4/28/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    PWR(10)
    10 Turkish get up for quality(choose weight)

    WRK(18)
    WRK 2:00 REST 1:00 x6
    12 db s/a hang to over head
    100m run

    Finisher
    50 russian twist
    1:00 hamstring

  • Main site Saturday 200425 Workout

    Tabata burpee
    Tabata weighted sit-up
    Tabata kettlebell/dumbbell swing
    Tabata burpee

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

  • "The Repeater" Workout

    "The Repeater"

    For time:

    Buy in:

    100 DU/ 50 Jumping jacks
    30 Single arm devils press with object

    Straight into:
    3 rounds
    10 Hang cluster with object
    10 Pistol Squats

    -5min REST-

    Buy in:

    100 DU / 50 Jumping jacks
    20 Single arm devils press with object

    Straight into:
    3 rounds
    20 Hang clean & jerk with object
    20 Alt. jumping lunges

    -5 min REST-

    Buy in:

    100 DU / 50 Jumping jacks
    10 Single arm devils press with object

    Straight into:
    3 rounds
    30 Hang clean with object
    30 Air squats

  • 30.4.2020 Workout

    Loikka&Veto

    Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

    30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

    7 x Viisloikka. Lepo 2:00

    5 x 3 pudotus hyppy. Lepo 1:30

    5 x 20m spurtti. Lepo 2:00

    Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.