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

  • EasyWOD 17.11.2022 Workout

    Voima
    E3MOM, 3rds
    Pike push up x6-10

    WOD
    EMOM 15min
    1.min 3-5 pike push up, rest of min sit ups
    2.min 8 box jump (lintin päälle), rest of min kb swing
    3.min rest

  • Row 1min Workout

    Row 1min. Max effort.

  • Conditioning 05-06-2022 Workout

    Every 4:00 x 4 sets
    15 Meter Backwards Sled Pull
    10 Front Squats @60/42.5kg
    10 Burpees

    • Squats from floor of course :D

  • Torstai 10.11.22. BASIC Workout

    Treeni 2
    Warm Up
    3 min easy cardio
    Mobility for 5 minutes (vedä jotain yleistä)
    then 2 rounds
    10+10 plate halos
    10 goblet squats
    5 reverse snow angels

    Testing Todays WOD Movements

    Metcon
    2x12 min emom / 3min rest bwn
    min 1 - cardio machine easy pace (45s)
    min 2 - wall ball shots 2x 4-8 reps
    min 3 - cardio machine easy pace (45s)
    min 2 - kb swings x 12-15 reps
    min 5 - cardio machine easy pace (45s)
    min 6 - burpees 2 x 4-6 reps

    eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
    ja lepäät 10-15 sek ja uudelleen 6 toistoa.

    Finisher
    3 rounds
    10-15 hardened ring row
    20-30 medball russian twists
    10-15 knee tuck ups
    rest 2 min

  • Row 60min Workout

    Row 60min. Max effort.

  • 6.12.2022 GHD + Echo Workout

    AMRAP 8

    30 GHDSU
    50 Calorie Echo Bike
    30 GHDSU
    Max Calories Echo Bike

  • Extra Credit 04-06-2022 Workout

    5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Welcome to the Jungle Workout

    Part 1.

    200m run w 12/9kg medicine ball

    3 rounds:
    14m dual KB lunges (front rack, heavy)
    10 T2B/K2E
    10 Push-up
    5 Wall Ball @ 9/6kg
    ...

    Part 2.

    200m run w 12/9kg medicine ball

    2 rounds:
    14m dual KB lunges (front rack, heavy)
    10 T2B/K2E
    10 Push-up
    10 Wall Ball @ 9/6kg
    ...
    Part 3.

    200m run w 12/9kg medicine ball

    1 round:
    14m dual KB lunges (front rack, heavy)
    10 T2B/K2E
    10 Push-up
    15 Wall Ball @ 9/6kg

    TC: 35min

  • 30.12.2022 Deload Cycle Workout

    AMRAP 7

    10 Power Snatch 35/25kg
    3 Bar Muscle Ups

  • Hope for Refugees Workout

    3 rounds of

    This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

    ♀ 35-lb DB, 20-in box
    ♂ 50-lb DB, 24-in box

    Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.