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

  • Extra Credit 30-12-2020 Workout

    Thumbs Up Shoulder Fly: 3 x 8-12. Rest 60s
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Pull-ups, box jumps & sit-ups Workout

    For time:

    30-20-10
    Pull-ups
    Box over jumps 24/20"
    GHD sit-ups

    TC: 12min

  • 111220 Perjantai Strength

    Every 2min for 3 sets of each:
    4 squat snatch @50% of 1rm
    3 squat snatch @65-70% of 1rm
    2 squat snatch @75-85% of 1rm

  • Rowing 5 rounds Workout

    5 rounds

    1km moderate
    30s rest
    500m mod +
    60s rest
    500m mod++
    90s rest

  • D. Body armor Workout

    3 RFQ

    15 Plate hammer curls 20kg
    20 Overhead banded triceps extensions
    20 supermans

  • 12/10/20 Workout

    Warm up(10)
    3rds
    20 over unders(hug yourself)
    20 pik n grass
    20 plyo
    20 heel grab

    WRK(20)
    WRK :40, Rest :40 each movement x5 rounds circuit style

    hvy jump rope, jump rope, double unders
    devil's press
    10m shuttle run

    Finisher
    30 kneeling crunch
    1:00 butterfly stretch

  • 12/9/20 Workout

    Warm up(10)
    3rds
    20 over unders(hug yourself)
    20 pik n grass
    20 plyo
    20 heel grab

    RCVR(30)
    walk a couple miles, run, jog, bike

    Finisher
    15 side plank punch through per
    1:00 pigeon stretch

  • 30.5.2019 Masters EM Workout

    Raakarive polvelta + RATY 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@75%

    "Snatch Balance" raskas ykkönen

    VAPU niskasta Te-otteella 1x5@70, 1x4@75, 2x3@80 (te)

    Russian Twist 4 x 40

  • Shoulder builder Workout

    21-15-9:
    Ohs 43/30 kg
    T2B

    Then

    15-12-9:
    Thrusters 43/30 kg
    C2B

  • WOD Workout

    3 RFT
    400m run
    15 thrusters 95/65
    10 box jump overs