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 strength Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 DB press

    4 rounds for quality
    20 barbell curls
    15 tricep extensions with DB
    10 strict press
    1:00 plank

  • Lämmittely Workout

    EMOM12
    1. Mittarimato
    2. Kehonpainokyykky (voi käyttää kevyttä painoa)
    3. Kahvakuulaheilautus
    4. Soutu

  • Run and squat Workout

    Run and squat

    8 rounds for time:
    200 m run
    10 Globet squats

  • Sit up fast Workout

    Ft

    200 situps

    TC 10 min

  • 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

  • Main site Saturday 220514 Workout

    5 rounds for time of

    • 20 wall-ball shots
    • 10 med-ball weighted pull-ups

    ♀ 14-lb ball to 11-ft target, same ball for pull-ups
    ♂ 20-lb ball to 12-ft target, same ball for pull-ups

  • Weightlifting Workout

    A: Power clean + hip Clean up to heavy
    B: Squat snatch doubles techniqe
    C: Emom Snatch leader (increase weight every minutes)

  • D.T. WITH PARTNER Workout

    D.T. with partner
    (35+ yrs)

    5 kierrosta (for time) :
    70/47,5kg Deadlift, 12 reps
    70/47,5kg Hang power clean, 9 reps
    70/47,5kg STOH / Push jerk, 6 reps

    Split as needed

  • Every 5 min x 3 Workout

    Every 5 min x 3 (total 15 min)

    12 toes to bar
    10 box jump 50/60cm
    8 push press 60/40kg
    6 devils press 25/16kg
    20 cal ergo

  • Quarterfinals 2022 T2 Workout

    3 rounds
    30 ghd
    30 pistol
    10 rmu