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

  • THE NEXT COACHING GOES XMAS Workout

    For time:

    24 rounds:
    200 / 250m bike erg
    5 box jump overs
    3 Toes to bar
    1 Front squat @80% of FS 1RM

  • Ihan pihalla osa 2 Workout

    4 kierrosta:
    60sek kb squat 16kg
    60sek devils press 2x8kg
    60sek kb rive vuorokäsin 16kg
    60sek kb ohs (30+30 per käsi) 12kg
    60sek lankku

    Kierrosten välissä 2min huili

  • 3/4/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(25)
    complete the following in any order and partition as needed
    100 body builders
    100 dumbbell walking lunge(choose load)
    100 mountain climbers
    100 sit ups or crunches
    800m run/jog/walk

    Finisher
    50 bicycles
    1:00 min hamstring stretch

  • EMOM16 Workout

    -6 push presses @ 80% of your 1RM split jerk
    -18/15cal bike OR 15/12cal ski
    -12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
    -12 walking lunges w db

  • 9.5.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Extra Credit 19-06-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Wall Overhead Stretch
    10/10 Wrist Circles
    :30 Cobra Stretch
    -Rest as Needed b/t Sets-

  • WOD, METCON Workout

    4 rounds for consistency:

    A. 7 min amrap:
    18/14 cal row
    10 thrusters 30/20 kg
    5 box jump over 24/20”

    B. 7 min amrap
    150 m run or 400 m bike
    10 dual DB deadlifts 17,5/12,5 kg
    5 pull ups

    3 min rest after each round. Alternate amraps for total 2 of each.

  • 30.7.2023 Core Workout

    3 rounds:

    30s + 30s side ways medball toss
    8 ring roll-outs
    12 alternating single leg V-ups

  • PT Group TO 7.12. klo 18.00 Workout

    LÄMMITTELY
    2 kierrosta, n. 1 min / liike
    1. Mittarimato liikkuen
    2. Vaaka + polven nosto liikkuen
    3. Karhukävely
    4. Askellus taakse ja käden kierto

    VOIMA
    3 x 6 askelkyykky
    3 x 8 yhden käden kulmasoutu

    CIRCUIT
    30s./20s.
    1. Hiihto/soutu
    2. Burpee
    3. Rinnalleveto & työntö kp
    4. Lepo

  • 23.11.2024 EasyWod Workout

    45 minutes with partner of :

    1000m Row
    30 Renegade Row
    40 Romanian Deadlift w/DB´S
    80 Cal Bike / Other Plank
    40 Front Squat w/ DB´S
    30 Burpees