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

  • 2/9/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(20)
    Every minute on the minute complete:
    Even-21 jump rope + 7 squats
    Odd-7 body builders + 7 sit ups

    Finisher
    50 round the world
    1:00 samson

  • 2/10/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(27)
    WRK 12:00 REST 3:00 WRK 12:00
    100m run
    10 dumbbell ground to overhead
    100m run
    20m overhead walking lunge or front rack
    100m run
    30 bicycles

    Finisher
    30 round the world
    1:00 butterfly stretch

  • 2/11/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    ISO/COR(25)
    6 giant sets
    8 curls
    8 upright row
    8 tricep overhead extension
    8 burpees
    16 plank taps
    giant set=complete each exercise in succession. Rest as needed after each round

    Finisher
    50 cross crunch
    1:00 chest opener

  • Nanorosso 15.02.21 Workout

    Amrap 15
    21 wall ball da 12kg target 2.5m
    18 alternating dumbell snatch 24kg
    15 ttb
    12 box jump over 60cm

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 3 rounds
    1:00 cardio machine (increase pace each round)
    5 inch worm with push up
    10 lunge elbow to floor strech + torso rotation
    10 db snatches alt hand
    10 air squats + 5 jumping air squats

    Metcon Prep
    2 sets
    6-8 db snatches alt hand @15/22,5kg
    3-4 burpee box jump overs
    rest 30-60s bwn rounds, get your heart rate up.

  • Feel the burn Workout

    3 x AMRAP 8min (rest 90 sec between AMRAP's)

    A.
    12/8 Cal Row
    10 Bench press

    B.
    10/7 Cal SkiErg
    10 Strict Dips

    C.
    10/7 Cal Echo bike
    10 Seated shoulder press

    The goal is do all 10 reps of barbell/gymnastics movements unbroken.

  • Chin up otm 10 Strength

    Lisäpainoilla.

  • Penkkipunnerrus Strength

    Sotilastyylillä

  • Gymnastic Skill Work Workout

    For Time:
    100 T2B
    - Every break complete 30m Farmers Carry 2x20/15kg DB

  • CFH kisa ryhmän chipper 1 Workout

    For Time

    3000/2250m row
    50 Burpee box jumps
    50 Power Cleans @80kg/50kg
    50 bar facing Burpees
    50 Alternating DB Snatch @22.5 /15kg
    50 DB over burpees