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

  • 18.7.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 5 Rounds for time Workout

    500m row
    3x
    10 banded dead bugs
    10 Jumping Lunges
    5 BB sots press behind the neck

    2 rounds 5 reps each
    - front squat
    - good morning
    - Clean pull under
    - high hang clean

    5 Rounds for time

    20/15cal Air Bike
    10 Hang Power Cleans
    10 Push press

    Weight: 50/35kg

  • 10.5.2023 BasicWod Workout

    EMOM 15, for max reps

    Minute 1 : Burpees
    Minute 2 : Squats with Kettlebell 24/16kg
    Minute 3 : Hangin Knee Raise
    Minute 4 : Row Calories
    Minute 5 : Rest

  • Extra Credit 26-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    1:00/1:00 Quad Roll
    10/10 Single Arm Banded Lat Pushdown
    10 Banded Upright Rows
    -Rest As Needed b/t Sets-

  • Main site Wednesday 230510 Workout

    IGNITE Workout

    With an 18-minute running clock, complete

    21-15-9 reps of
    Thrusters
    Lateral burpees over the bar
    Sit-ups

    ♀ 65 lb ♂95 lb

    In the remaining time, establish a max weight of the complex

    1 power clean 1 hang squat clean

  • 4-5 Round! Workout

    3-8 Overhead squat (increase weight and decrease reps),

    2-4 Skin the cats

    5-10 Dragon flag (challenging version)

    *1 min rest between movements

    This is strength work out focus on quality.

  • Assault Bike Intervals (15min) Workout

    Every 3:00 x 5
    30/24cal AB
    - Pick a solid upper aerobic threshold pace, that is sustainable across all rounds. We are looking for consistency in each set without much drop off or crashing down.

  • Push jerk Strength

    7 x 7

  • 29.4.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Back squat Strength

    7 x 5