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

  • Assault bike pre-test Workout

    100/75cal for time

    *Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
    that matters.

  • Muscle & Power, AV2 Strength

    Squat clean 1 RM

  • RIC 171024 A Strength

    3 sets
    1 Clean + 1 Front Squat with 3sec descent + 1 Clean

  • Torstai 27.10.22. BASIC Workout

    Treeni 2
    Warm Up
    2 sets
    1.5 min cardio machine
    20m bear crawl
    5+5m monkey crawl
    3 inch worm with push ups
    6 wall squat
    12 walking lunges
    15-30sec Active Hanging

    Gymnastic
    For Quality 15 minutes
    3-4 sets
    15-30 seconds of each hold and rest 20-40 sec bwn
    Ring Dip Hold
    Chin Over Bar Hold
    Wall Walk Hold
    Goblet Squat Hold

    Metcon
    15 min AMRAP
    6+6 single arm db snatch
    6+6 single arm db oh walking lunges
    6-12 push ups (depending your ability to do them, choose "harder" way to do them)
    12/15 calories of row/ski/run or 10/12 cal air bike

  • 5.7.2023 BasicWod Workout

    For time :

    21-15-9

    Bar Over Burpees
    Deadlift @50% Heaviest lift OTD.

  • "Bunions” Workout

    For Time:

    27 Deadlfts, 27 Toes To Bar, 27/21 Calorie Row
    21 Deadlfts, 21 Toes To Bar, 27/21 Calorie Row
    15 Deadlfts, 15 Toes To Bar, 27/21 Calorie Row
    9 Deadlfts, 9 Toes To Bar, 27/21 Calorie Row

    Barbell – (205/145)
    Kilos- (93/65)

  • Hyvää Joulua! Workout

    Hyvää Joulua!

  • Extra Credit 14-09-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 8 MINUTES
    MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
    MIN 2 - 5/5 Moose Antlers

  • Box P 25-04-2020 Workout

    CONDITIONING
    "Woods"
    For time with a partner:
    2k Row
    42 Power Snatches (135, 95)
    42 Power Clean + S20H (135, 95)
    2k Row
    - Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

    30:00 Time Cap

    EXTRA CREDIT
    Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

    COOLDOWN
    - Three-way Thoracic Spine Foam Roll x 30s each position.
    - 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

  • 10 kierrosta Workout

    10 kierrosta:
    5 x käsipaino yleisliike, rive, työntö
    3 x mu
    15 per käsi farmarikanto