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

  • Partner WOD Workout

    The Spartan

    400m Run with Slam/Med ball @9/12kg

    10 Rope Climb

    400m Run with Slam/Med ball @9/12kg

    60 Burpee Box jump over // partner on a dead hang

    400m run with Slam/Med ball @9/12kg

    60 Pull up // partner on plank hold

    400m run with Slam/Med ball @9/12kg

    60 DB box step over @2x22,5/15 // partner on wall sit

    Cash out: 300 DU

  • Perjantai 6.12. Workout

    ”Schmalls”
    1000m Row
    Then, 2 rounds
    50 Burpee
    40 Pull up
    30 One-legged squats
    20 kettlebell swings 24/16kg
    10 Handstands push ups

  • Gymnastic strength Workout

    10 Min Volume Accumulation of:
    Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

  • Laskiaispulla.... Workout

    Laskiaispulla imeytyy olkapäihin. Ensimmäiset vaikutukset huomaa jo siinä vaiheessa kun lipaisee kielellä sitä kermavaahtoa. Varsinainen imeytyminen lihakseen tapahtuu välittömästi nielaisun jälkeen. Eli vatsaan asti kulkeutuu pelkäästään kahvi tms neste jota nautit syödessäsi laskiaispullia.

  • Metcon Workout

    5 Round not for time of:
    GHD Sit Ups 15 reps
    Ring Muscle Ups 5/4 reps
    Handstand Walks 15 m

  • 2/15/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(20)
    WRK :20 REST :10 x8-each exercise-circuit through
    hand release push ups
    sit ups
    squat jax
    squats
    mountain climbers

    Finisher
    :30 side plank
    1:00 quad stretch

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    Pistol Squats 10 reps
    Strict Toe to Bar 7 reps

  • #SLACOM23052020 Workout

    W.up
    5' RUN/ROW
    POI
    PVC+MOBILITY

    3 RND
    10 DRAGON FLAG
    10 Good Morning
    20 TOE TO TOUCH
    10 BANDED PULL APART
    10 Push Press

    Scoring:

    STRENGHT & CONDITIONING
    For Time:
    30 Handstand Push Ups
    15 Power Cleans 70/45-50
    20 Handstand Push Ups
    10 Power Cleans
    10 Handstand Push Ups
    5 Power Cleans

    Scoring:

    WOD
    "PARROT"
    5 RND
    250MT ROW/RUN + VEST
    8 PUSH PRESS HEAVY
    1' : 5 BURPEES+10 ARIE SQUAT+20 REVERSE L.

    REST 90" OGNI RND

    5RND
    10 DL @70% (AUMENTARE 10 REP A RND)
    10 W. BALL (AUMENTARE 10 REP A RND)
    5 KB SNATCH HEAVY (AUMENTARE 5 REP A RND)
    2 BMU ( AUMENTARE 2 REP A RND)
    IN ALTERNATIVA AL BMU C2B

    REST 2' A RND

    Scoring:

    Optional
    4-5 SET
    2 Rear Deltoid Raises 10-12
    3 Alternating Biceps Curl 5-8 per lato

    Scoring:

  • 10.3.2020 Masters SM Workout

    Eilinen/Lepo

  • 9/23/16 Workout

    Start up(14)
    stretch 6 mins

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

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Power(15)
    deadlift-4x1
    bench/strict press-4x1
    squat-4x1

    Metcon(12)
    3rds
    20 pistols-mod as needed
    20 med ball sit up 20/14
    200m run/15 cal airdyne/15 cal row(choose)

    Metcon-comp(12)
    3rds
    20 pistols
    20 ghdsu
    20 cal row

    Finisher
    60 temp tantrum
    stretch and roll