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

  • EMOM Fun Workout

    -EMOM x 8: 12/10 Calorie Row
    REST 2:00
    -EMOM x 8: 40 Double-Unders / 90 Single-unders
    REST 2:00
    -EMOM x 8: 10 Burpees

  • 11/4/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    8 push ups(full r.o.m)
    3-6 strict pull ups(2sec hold)
    10 superman

    Metcon(10)
    21-15-9
    sh 2 oh 105/75
    cal row

    Metcon-comp(10)
    21-15-9
    sh 2 oh 135/95
    cal row

    bench/strict
    4x2

    Finisher
    2 min sh distraction
    roll/stretch hotspots
    2 min plank

  • FFCF 101016 Workout

    10 MINUTE ASCENDING AMRAP
    -1 Squat Clean
    -1 Toes-2-Bar/Knees-2-Elbow
    -1 Push-Press
    -2....
    -2...
    -2..

    RX 95#/65#
    RX+ 115#/75#
    MASTERS
    RX 65#/45#
    RX+ 85#/55#

  • Mamma-WOD Workout

    AMRAPIT 10MIN+10MIN
    1)
    VALA-ASKELKYYKKY 10XO+V
    KK-RIVE+TYÖTÖ 10XO+V
    2)
    BOXI ASKELLUS 10X O+V
    SCORPIONI PUNNERRUS O+V

  • Clean & Jerk Strength

    10x1 @ n. 85%

  • 3 mile run Workout

    27 min

  • Muscle & Power, YV2 Strength

    Bent over barbell row 4x12 reps

  • Gymnastics + conditioning Workout

    80 min
    Warm up EMOM15, including 15 TTB, CTB & HSPU

    1.Own skill
    A. HSW practice for 15 min - 3 x 3 = 9 m
    B. Bfly pull up practice for 35 min
    - 11 sets of 5 - 7 reps

    2.Conditioning
    A. 3 sets 70% effort:
    10+10 One arm KB Swings 12 kg > 16 kg
    15 s Passive hang
    5+5 One arm KB Thruster
    15 Cal bike
    Time: 10.25
    150/166

  • Kaveritreeni Workout

    Kierros 1
    Row 40 cal
    Box over burbee 40

    Rest 2min

    Kierros 2
    Run 200m
    Air squat 50

    Rest 2min

    Kierros 3
    Wall ball 30
    Ring row 30

  • Lunges and running Workout

    4 rounds for time of:

    • Lunge 100 meters
    • Run 300 meters

    Wear a 20-lb. weight vest.