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

  • Warm up and partner WOD Workout

    3 rounds
    10/8 cal bike or row
    10 squats
    10 RKBS (lightweight)

    WOD (with partner)
    Buy in: 100 wallballs 20/14

    10 rounds
    200m run or row
    5 Hang cleans 135/95
    10 AKBS 53/35

    Buy out: 100 dubs/200 singles

    *split work however but all work must be done in the order it is written.

  • 18102020 Workout

    Treeni 3-hengen joukkueelle. Chipperi, jonka jälkeen soutua kunnes aikaraja 35min on täynnä. Tuloksena soudetut metrit. Toistot saa jakaa miten haluaa, kunhan jokainen osallistuu jokaisen liikkeen suorittamiseen.

    60 Raaka rinnalleveto 30kg/60kg
    30 Burpee
    120 DU
    30 Burpee
    60 Etukyykky 30kg/60kg
    30 Burpee
    90 KK swingi (ven) 16kg/24kg
    30 Burpee
    60 Maastaveto 30kg/60kg
    30 Burpee
    60 Wallball 6kg/9kg
    30 Burpee
    Soutu

  • Ultimate lokakuun sunnuntai Workout

    Parin kanssa yhteensä
    2000m soutua
    10 kierrosta:
    10 leukaa
    20 punnerrusta
    30 ilmakyykkyä
    2000m soutua

  • Saturday Madness Workout

    Partner "Bradshaw"

    10 rounds for time :
    4 HSPU
    8 DL @100/70kg
    16 Kipping Pull up
    32 Double Unders
    Timecap: 30 mins

  • Snatch pull 5-3-1-3-5 Strength

    Snatch pull 5-3-1-3-5

    100%-110%-120%-110%-100%

  • WOD 17/10/20 Workout

    AMRAP 7' OF:
    5 KTB SNATCH SX 24/16 16/12
    5 KTB SNATCH DX
    5 DOUBLE DB THRUSTER 2×22.5/15 15/10

  • 17.10.2020 Sali Workout

    Eilinen/lepo/lenkki

  • Terävät Workout

    3 rounds:
    6 box jump over
    6 db snatch

    1-2min rest between

  • Isabellish Workout

    Every 20s x 30 rounds
    1 power snatch ~80% 1rm

  • WOD 16/10/20 Workout

    FOR TIME OF:
    TEAM OF TWO:
    100 DU (50 EACH) OR 140 SU (70 EACH)
    50 HSPU ( 1 WORK 1 IN HS HOLD OR PLANK UP)
    50 T2B ( 1 WORK 1 IN HANGS FROM THE BAR)
    50 STOH 60/40 ( 1 WORK 1 IN FRONT RACK HOLD)