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

  • Rintatankoon ja seinäpalloa Workout

    Aikaa vastaan:

    Superkids:

    9-7-5
    Rintatankoon/ Leuanveto
    Wall ball

    Joka kierroksen välissä 10 m käsilläkävely/ 10 painonsiirtoa käsilläseisonnassa seinäävasten tai boxilta

    Ninjat:

    15-12-9
    Rintatankoon/ Leuanveto
    Wall ball

    Joka kierroksen välissä 10 m käsilläkävely/ 10 painonsiirtoa käsilläseisonnassa seinäävasten tai boxilta

  • GarageFit NC - Man-Bear Run Workout

    5 rounds of:
    200m run
    100' bear crawl
    5 manmakers (70#/60#)
    *90 sec rest

    Your score is your fastest round

  • Perjantai Wod Workout

    E2MOM 8 (16min)
    Round 1
    6x Snatch balance
    Round 2
    6x High hang Snatch

    3 rounds for time:
    30x DL (55/80kg)
    20x Sq jump
    10x Burpee

    Tc: 15min

  • Open gym 18-19:30 Workout

    Huomioithan poikkeuksen kellonajassa.

  • 8min AMRAP Workout

    Complete as many rounds and reps as possible in 8 minutes of:
    2 Ring Dips w/Pause @ 1112
    (stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
    2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
    4 Ring Dips w/Pause @ 1112
    4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
    6 Ring Dips w/Pause @ 1112
    6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
    8 Ring Dips w/Pause @ 1112
    8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
    …and so on, up the ladder by two reps each round.
    Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

  • Zercher Squat Strength

    Max Effort Zercher Squat
    (5-3-3-2-1)-1-1-1-1-1
    2min Recovery

  • Lund Workout

    For Time
    800 meter Run
    12 Pull-Ups
    24 Kettlebell Swings
    48 Toes-to-Bars
    96 Sit-Ups
    48 Push-Ups
    24 Deadlifts (225/185 lb)
    12 Pull-Ups
    800 meter Run

  • 12 min + 12 min Workout

    12min
    1. min 6-8 thruster 40/30kg
    2. min 8-12 käsipaino tempaus

    2min lepo

    12min
    1. min 10-15 seinäpallo
    2. min 6-8 leuanveto (rinta tankoon)

  • Painonnostotunti; 15 min OTM Strength

    Snatch Pull + Snatch (2+1)

  • Veto + Tempaus Strength

    5 x Veto - tempaus - Veto - Tempaus