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

  • Gymnastics Workout

    HSW

    warm up: classic gym
    zoo walk
    core
    HS to wall 3x10
    hsw side
    hsw with 3 partner
    hsw with 1 partner
    hsw with group

    25 sec hs 10 sec rest 25 sec hang
    5x

  • Extra Credit 06-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 As w/Light Weight
    5 Ts w/Light Weight
    5 Ys w/Light Weight
    15 Banded Upright Rows
    1:00 Child's Pose w/Lat Stretch
    -Rest as Needed b/t Sets

  • 15.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Stamina Conditioning 3.8.2020 Workout

    AMRAP 4:
    Assault Bike Calories
    On the Minute, to include the 0:00:
    50′ Prowler Push (90/45) Kelkka

    Rest 1:00

    AMRAP 4:
    Assault Bike Calories
    On the Minute, to include the 0:00:
    50′ Prowler Push (45/20) Kelkka

    KILOS
    First weight: 41/20
    Second weight: 20/10

  • 25.9.2020 WOD Workout

    For time:
    20 One Arm Dumbell Thruster 22,5/15kg
    15 Sit Ups
    30 One Arm Dumbell Thruster 22,5/15kg
    25 Sit Ups
    40 One Arm Dumbell Thruster 22,5/15kg
    Row 450/400 or Bike Ergo 1000/900m

  • Kolmi-kakkonen Workout

    Buy in: 1 mile run

    10-20-32
    Thrusters (50% body weight)
    Cal Row

    Buy out: 32 DL (50% Body mass)

  • 25.9.2020 WOD Workout

    Back Squat 2RM.
    Time Cap 18 minutes.
    Result is heaviest weight of two repetitions set.

  • FUNCTIONAL 25.8.2021 Workout

    Every 5 mins x 3
    600m run
    10 KBS
    10 Burpee

  • ”Den” Workout

    10-9-8-7-6-5-4-3-2-1:
    Double/ Single Dumbbell Clusters (Kb)
    200 Meter Run

    Tc 20min

    Warmup

    Jog 5min

    Single Dumbbell Warmup
    30 Seconds Each Side
    Performed with Lighter Weight:
    Deadlift
    Hang Power Clean
    Front Squat
    Strict Press

  • Hard routine + aerobic work Strength

    AM: 155 min
    Warm up for 15 min

    1.Strength
    A. Push press 3 RM
    - 55 kg

    B. Weighted Chest to bar 1 RM
    - 25 kg

    2.Metcon
    5 x 4 min on/1 min off:
    20 cal Bike
    20 Wall ball
    15 Toes to bar
    Total reps: 5 rounds + 20 cal bike + 3 wall ball

    3.Strength accessory
    A. 4 sets:
    10 Supinated Bent over row - 45 45 50 50 kg
    10 DB Bench - 30 30 35 35 lbs

    B. 3 sets:
    10 sa. DB push press - 35 lbs
    15 bicep curl - 15 kg
    12 side lat. raise - 10 lbs

    C. Tabata v-ups/tuck ups

    PM: 40 min
    1 min walk/1 min run
    5.95 km
    HR 126/159
    6.48 min/km