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

  • Viikko 50 Workout

    Viikko 50 (kisoihin valmistava pätkä) (2/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

  • Endurance wod 17112016 Workout

    AMRAP 40 min of:
    - 1100 m run.
    - 23 C2b Pull-ups.
    - 23 Thrusters 30/20 kgs.
    - 23 Kb Swings 24/16 kgs.
    - 23 Pistols.
    - 23 Ring Dips.
    - 23 Wall balls 9/6 kgs.
    - 23 HSPU.
    - 23 Gob Squats 24/16 kgs.

  • 2 x AMRAP Workout

    Superkids.

    4 min AMRAP:

    3 etunojapunnerrusta
    5 superhidasta kyykkyä
    7 hollowrocks
    8 teräsmieskeinunta

    toinen 4 min AMRAP

    5 kumpparithrusteria
    5 kumpparivalakyykkyä
    5 kumpparipystypunnerrusta
    20 seek hollowpito kumpparissa

    Ninjat:

    5 min AMRAP

    5 etunojapunnerrusta
    7 etukyykkyä
    9 hollowrocks
    12 teräsmiestä

    2 min lepo

    5 min AMRAP

    5 thrusteria
    5 valakyykkyyä
    5 pystypunnerrusta
    20 sec hollow pito

  • 11/25/16 Workout

    Start up(14)
    stretch 5 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/Metcon-comp
    open gym 4-5:30

    Make up a wod from this past week or last week, or do some strength or cardio.

    Finisher
    str/roll
    abs

  • 5 sets: Strength

    5 Front Squat (bar from the ground) +
    4 Walking Lunge (2+2) +
    4 Front Squat +
    4 WL +
    3 Front Squat

  • Gymnastic strength Workout

    • 5 Sets of:
    Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
    near failure max reps (2 reps buffer)
    (5 Sets a quasi max reps meno 2 reps di buffer)
    1:00-2:00 rest each sets

  • Mini AMRAP Workout

    In a 6 minute window:
    0-4 Max Row Cal
    4-6 Max Pull Ups
    Rest 3'
    In a 6 min window:
    0-4 Max Pistols
    4-6 Max DU
    Rest 3'
    In a 6 min window:
    0-4 Max Walking Lunges
    4-6 Max Push Up

  • One-arm dumbbell bentover row-3x6+6 Strength

    One-arm dumbbell bent over
    -Use heavy dumbbell, but remeber keep good technic

  • Extra Credit 16-04-2024 Workout

    OPTIONAL COOL DOWN

    5-10 MINUTE FOAM ROLL
    Options....
    Quads
    Glutes
    Lats
    Calves

  • BRO-CHALLENGE// 12 days of Christmas Workout

    FOR TIME

    PERFORM LIKE THE SONG WITH 24 DOUBLE UNDERS BEFORE EACH ROUND - FIRST ROUND IS 24 DOUBLE UNDERS AND ONE ROPECLIMB, SECOND ROUND IS 24 DOUBLE UNDERS, TWO DEADLIFTS AND ONE ROPECLIMB AND SO ON