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

  • 8.9.2019 Workout

    Leppäileee

  • Diane & Annie Workout

    Warm-Up:
    - Jump Rope
    - Hand Stand Hold
    - Hand Stand Walk
    - Farmers Carry
    - Walking Lunges

    WOD #1:
    "Diane"
    21-15-9
    - Dead Lifts
    - HSPU

    REST 3 MINUTES

    WOD #2:
    "Annie"
    50-40-30-20-10
    - DU's
    - Sit Ups

  • EASYWOD 15112019 Strength

    Maastaveto tempausotteella,

    5 x 5

  • 18.6.2024 AMRAP12 Workout

    20 du's / 40 singles
    10 wallball
    8-10 ttb

  • Assarit Workout

    Assarit
    3 rounds
    10 x Barbell bent over row
    15 x face pull (band)
    30 sec of gymnastic swimming (pienillä levypainoilla, keskity tuntumaan)

  • Gymnastic strength Workout

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

  • Powerbuilding dag33 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 3RM
    C: Superset x3
    C1: Push ups 3xMax
    C2: DB row x8-12/arm
    D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Fitness Workout

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:
    400 Meter Run
    10 Strict Pull-Ups
    20 Wall Ball Shots (20/14 lbs.)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • 16.10.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Fitness Workout

    A.
    Three sets of:
    Push Press x 6-8 reps
    Rest 60 seconds
    Side Plank x 30-45 seconds each side
    Rest 60 seconds
    Single Leg Hip Bridge x 6-8 reps each leg @ 3011
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 9 minutes of:
    9 Burpee Box Jump-Overs or Step-Overs
    9 Push Presses
    9 Ring Dips or Stationary Dips