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

  • Warmup Workout

    2-3 Sets
    5 Broad Jumps (build with each set)
    10 Rower Pike Up (place hands on parallettes)
    6-8 Half Kneeling Landmine Press/arm

  • 14.3.2017 Ti Jatkoryhmä (Bench Max Effort) Workout

    2lankun penkki max1
    JM press 4x8-12
    Pystysoutu kp 3 sarjaa
    "Reverse ab crunch" 3 sarjaa

  • Emom 40 Workout

    15 WB
    15 sit up
    40-35 du
    20 cal row

  • Emom 40 Workout

    10-15 wb
    10-15 sit up
    30-50 du’s
    10-15 cal row

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Riveä: kepillä ja pallolla

    fillaritabata 6x 20/10s

    metcon 12min Amrap
    6x leukaa
    4x seinäpalloa
    20m pikajuoksua

    loppuvenyttelyt

  • Käsilläseisontaa ja kyykkyä Workout

    Superkids:

    4 kierrosta, 1 min kaikkea

    -karhukävelyä, maksimi matka
    -gobletkyykky kahvakuulalla
    -käsilläseisontapito

    Ninjat:

    4 x max toistot minuutin aikana

    -PEP, max reps
    -gobletkyykky kahvakuulalla
    -käsilläseisontapito
    -varpaat tankoon

  • Beastmode Weighdown Workout

    Don't forget about the "Beastmode Weigh-down" Challenge that starts tomorrow Jan 21. We will meet at 9am in the community room. Please come to weigh-in before you workout if at all possible. Bring $10 and see flyer for more details!

    ***If you cannot be here this Saturday and still want to participate, we will allow participants to do initial weigh-in and pay the following Saturday!

  • Row 10x10 Workout

    10 rounds of 10 cal row
    Rest 1 min between rounds

    Try to keep same time each round

  • AFTER EID Strength Strength

    Gymnastic strength
    12 min EMOM
    min 1- (4-8) strict HSPU
    min 2- (4-8) L pull ups
    min 3- (6-10) ring push ups
    min 4- (30-40 sec) hollow rock hold

  • Burpees , toes to bar , GTOH Workout

    3 x

    3 Min max Burpees

    Rest 90 Secs

    3 Min Max Toes to bar

    Rest 90 Secs

    3 Mins palte GTOH 15/10kg

    Rest 90 Secs