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

  • Lifting Circuit Workout

    5 Rounds
    12 reps for all

    Bench (115lbs)
    Leg Extensions (70lbs)
    KB swings (55lbs)
    Curls (25lb DBs)
    Shrugs (35lb DBs)
    1 min run
    :45 second rest

  • 11.6.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • VKO49 Treeni 3 Workout

    "Jerry"

    For time:

    1 mile Run
    2,000 meter Row
    1 mile Run

    *This workout is named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

  • 50 x 50 x 50 Workout

    Bike erg 50 cal
    Row 50 cal
    Ski 50 cal
    For time

  • 1.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 26.5.2022 Basic Workout

    AMRAP 13

    Buy in : Row 1k / Bike 2k

    Remaining time:

    20 Box Jumps 24"/20"
    10 Toes To Bar

  • Football 33 Strength

    A: 8min emom
    3x box jumps
    Alternating every minute
    3x kneeling jumps
    B: Deadlift 5x5
    C: Strict chin ups 3xMax rpe 7-8
    D: 20min Row for cal

  • Assesory Work Workout

    To be done after WOD

    3 rounds
    Bulgarian split squat 8-10 reps per leg
    1:00 bike or row easy pace
    1:00 rest

  • backrack lunges 1RM Strength

    one each leg. try to start on your weaker leg. remember to keep a good distance in your lunge.

  • F.U. Corona WOD #41 Workout

    A)
    EMOM 5:00
    For quality
    30 Double Tap Jumps aka Penguin Jumps

    B)
    4 rounds
    8 reps x Tempo Squats @ 5550
    Immediately after 10 Plank to Low Squats
    1-2min break after each round

    C)
    Finish with side plank 60-90s per side