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

  • 5/15/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(15)
    WRK 4:00 Rest 1:00 x3
    12 dumbbell hopovers
    24 plank taps
    12 v-ups
    24 mountain climbers

    Finisher
    60 bicycles
    1:00 IT stretch

  • 7x4 Workout

    1x Power Clean
    1x Push Press
    1x Snatch
    1xOHS

    All at same weight

  • Push ups and KB Swings Workout

    WOD
    15 min. EMOM
    10 Push-ups
    10 Kettlebell Swings (Heavy) 80#

  • Step up madness Workout

    250-500 step ups

    After 50 step ups do:
    10 push ups
    10 sit ups
    10 back extensions

  • E.A.S.T Workout

    Team of 2 finish 1, then finish 2
    1. BOTH have to complete all reps, not together
    50 Light Deadlift (165lb cap)
    25 Box Jumps
    50/ See-Saw DB Shoulder Press (30lb cap)
    50 OH Band Triceps (loop from high bar)
    100 Back Fly Tubing Bands
    Sprint Curve 5x .1miles each
    Then,
    2. EACH PARTNER
    50 Partner Nordic Curl (kneel on AbMat)
    50 Partner Resisted Ball Chest Press
    50 Partner Leg ups (hold onto ankles)
    50/Hand Partner Plank high Fives (facing each other)
    25/ VSIT Ball Pass

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • 14.1 Workout

    10 min. AMRAP
    30 Double Unders
    15 Power Snatches (75/55)

  • Pikkukorona Workout

    10’ emom
    3x strict pullup
    5x boxjump

  • 4Twenty Workout

    Four Rounds of the Following WOD.
    Can done individually or in Groups.

    20 - KB swings #53
    20 - Burpees
    20 - Dumbbell Snatch #50
    20 - HO Push Ups
    20 - Wall Ball #20

  • Juhannus Sima Workout

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 40 kg/ 25 kg
    Rx kuormat 32 kg/ 24 kg
    Rx kuormat 22,5/ 15 kg

    Sima Mestari versio

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 60 kg/ 35 kg
    Rx kuormat 40 kg/ 32 kg
    Rx kuormat 30/ 20 kg