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

  • 25.10.2017 35+ Workout

    rinnalleveto+työntö+rinnalleveto
    10x1+1+1
    send off 2:00, build heavy complex. weighlifting stantards

  • 12/15/16 Workout

    Remember
    12 days wod this Friday, Dec 16th then hanging out at local cue afterwards. Hope to see everyone there!

    Start up(14)
    stretch 5 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(20)
    complete the following in any order:
    "Distinct tri"
    3200m airdyne
    1600m run
    800m row

    Gymnastic goat work(8)

    Finisher
    2 min IT stretch
    2 min plank
    25 cuff iso per

  • Back Squat Strength

    4 x 4 + 10

  • Chipper pushup Workout

    50 push Up
    40 toes to bar
    30 burpee
    40 toes to bar
    50 push up

  • 1.2.2024 EMOM ( Deload Cycle ) Workout

    EMOM 16

    Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
    Minute 2 : 12/9 Cal Row
    Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
    Minute 4 : Bike 12/9 Calories

  • Itäkairan nallet goes to pieksäjäiset Workout

    2000m row

    12-10-8-6-4

    Syncro thrusters
    Syncro t2b
    Syncro burpee

    2000m row

  • 16/12/2016 Workout

    42 minutes, group session, EMOTM 14 press ups 14 squats. One of the group does 14 wall balls, 80 yards farmers walk with 25kg dumbbells, run back, 80 yards farmers carry with 30kg dumbbells run back. With Jonesie, Paddy and abacus Bragg.

  • ODD/EVEN 1 Workout

    25min amrap

    ODD rounds:

    15 cal Row
    15 Rower over Burbee
    30 Sit Up

    EVEN rounds:

    30 cal Bike
    15 Overhead Squat (40/30kg)
    30 Sit Up

  • 19/12/2016 Workout

    Metcon, 30 wall climbs, 60 pull ups, 90 burpees, 120 press ups, 150 squats to step. 34:09. Killer, with Paddy K, Jerry, Cootes, Degsie and Abacus Bragg.

  • 4x Ring Dips Workout

    Ring dip – (3 to 4) x (5 to 20) @ 4/3/2/1 reps from failure