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

  • Vroom vroom Workout

    30min EMOM

    Min 1 — 4 Thruster 85% 1RPM
    Min 2 — AMRAP DU
    Min 3 — 4 Thruster 85% 1RPM
    Min 4 — AMRAP DU
    Min 5 — Rest

  • WOD 06/07/22 Workout

  • 24.12.2022 Warmup Workout

    30s Pass Trough
    30s Around Worlds ( Right )
    30s Around Worlds ( Left )
    1:00 Lat Stretch ( Each )
    5 x 20 sec Free HS Hold Practice

  • 121221 Sunnuntai Workout

    HERO WOD

    "Barbara Ann"
    5 rounds, each for time, of:
    20 handstand push-ups
    30 deadlifts 60/42,5
    40 sit-ups
    50 double-unders

    Rest 3 min between rounds

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Extra Credit 01-04-2023 Workout

    OPTIONAL FINISHER (ALL)
    2 SETS
    10/10 Single Arm KB Upright Row
    :30/:30 Single Arm KB Overhead Hold
    1:00/1:00 Calf Rolling

  • 22.3.2023 Bench Press Strength

    On The 2:30 x 6 Sets :

    11-9-7-5-3-1

    • Start around 60-65% & Build.

  • Extra Credit 23-10-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS
    10 Slow Alt. Scorpions
    1:00/1:00 Lizard Pose
    1:00/1:00 Couch Stretch
    -Rest As Needed b/t Sets-

  • 12.3.2026 BACK SQUAT Strength

    3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

  • STRONG MAN FOR QUALITY Workout

    4 rounds
    for quality

    6 sandbag over shoulder
    12m sandbag carry
    3 wall walks
    can be done as you go I go

  • Bicep & tricep Workout

    3 rfq
    10 tricep pushdown
    10 hammer curl
    -no rests-