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

  • D2B Workout

    4 rounds for time
    10 deadlift @ 60% of 10RM
    25 toes to bar

  • WOD: push up, box jump, kbs Workout

    Amrap7:
    6 push up
    12 box jump
    24 kbs

  • Mökkikivaa Workout

    50 Burpees
    400 meter Run
    50 Kettlebell Swings 24 kg
    400 meter Run
    50 Pull-Ups
    400 meter Run
    50 Push-Ups
    400 meter Run
    50 Sit-ups
    400 meter Run

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • WOD Workout

    For time:
    30 thrusters 75/55
    25 pull ups
    90 dubs/180 singles
    20 thrusters 95/65
    25 pull-ups
    90 dubs
    10 thrusters 115/75
    25 pull ups
    90 dubs

    • sub ring rows for pull-ups
    • 180 singles instead of dubs
    • must add weight on bar for each set of thrusters! Should be starting at a light weight you feel comfortable with

  • Kippaustreeniä Workout

    Tangolla tai renkailla:

    -polvet rintaan
    -varpaat tankoon
    -kippileuka
    -perhosleuka

    Muscle Up:

    1 leuanveto renkailla
    1 varpaat renkaisiin
    1 MU
    1 dippi

    2
    2
    2
    2

    3
    3
    3
    ...

    Kun ei voi enää lisätä toistoja, tiputtaa 1-2 toistoa alemmaksi ja toistaa sarjan sillä toistomäärällä

  • Ninjat 14-16v WOD Workout

    24 min AMRAP

    300 m row
    12 box over burpee (facing)
    9 HSPU
    7 C2B

  • Warm up Workout

    400m run/500m row /20 cal bike
    Into
    High knees
    Butt kicks etc......

    Then 3 rounds
    5 push ups
    5 ring rows (progressing for pull-ups)
    5 KBS (increasing in weight each round)

  • 1000 reps in under 30 minutes - for time from MH Fitness Workout

    Perform the following to try to complete in under 30 mintutes (For Time):
    Burpees: 5 x 10 reps
    Ground-zero-jump: 4 x 25 reps
    Pushups: 10 x 10 reps
    Air Squats: 6 x 25 reps
    Mountain Climbers: 5 x 20 reps
    Alternating Lunge: 10 x 10 reps
    Jump Rope: 4 x 100 reps (I do Double Unders)

  • BBC Weightlifting - Long cycle Workout

    Kettlebell long cycle

    For quality and minimum rest:

    100 1-Arm KBS
    100 KB Clean
    100 KB Clean and jerk
    100 KB Snatches
    100 KB Windmills
    100 American KBS

    *Käytä kevyttä kuulaa 💁‍♂️. Tarkoitus on pysytyllä liikkeessä koko harjoituksen läpi. Jaa toistot tasan kummallekin kädelle (50+50), mutta muuten saat pilkkoa mielen mukaan. American KBS tietty kahdella kädellä.