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

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15min
    A) HSPU
    B) Robe Climbs
    C) HSW / Wall Walks
    D) Ring/Bar MU
    E) DU
    F) Any Odd Objrct Movement

  • Warm up and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    5 empty barbell strict press

    WOD
    5RFT
    1000m bike
    Strict press* 65/45
    30 sit ups

    *strict press 21-15-12-9-6
    First round 21 reps then next round 15.... etc

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Etukyykky 7x5

    12-9-6
    Raakatempaus
    9-6-3
    Raakaleuka

    Loppuvenyttelyt

  • Restday! Workout

    Lepoja / Huoltoa

  • Gymnastic Metcon Workout

    • For Time:
    Rope Climb 7/5 reps
    Handstand Push Ups 35/25 reps
    Rope Climb 5/3 reps
    Handstand Push Ups 25/15 reps
    Rope Climb 3/1 rep
    Handstand Push Ups 15/10 reps

  • Conditioning Workout

    Partner wod
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up / rx+ 5 bar mu
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal : 3+ rounds in AMRAP

  • Metcon Workout

    • For Time:
    Row 40/30 Kcal
    One-Arm KB Swing Snatch Dx (24/16Kg) 20 reps
    One-Arm KB Swing Snatch Sx (24/16Kg) 20 reps
    Row 40/30 Kcal

  • Extra Credit 07-11-2021 Workout

    Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Extra Credit 14-11-2021 Workout

    Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • HSW Conditioning Workout

    500m Ski Erg
    15m Hand Stand Walk
    400m Ski Erg
    15m HSW
    300m Ski Erg
    15m HSW
    200m Ski Erg
    15m HSW
    100m Ski Erg
    15m HSW