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

  • Endurance WOD Workout

    For time:
    50-40-30-20-10
    Double unders
    DB snatches 35/25 lb

    50/40 cal ski or 800 m run after each round

  • Conditioning Workout

    Teams of 3
    30min AMRAP

    300m Row
    20 Double Unders
    10 Thrusters 30/20

    *Complete Full Rounds Before Switching

  • REST DAY Workout

    Rest day

    Tee jotain kevyttä / palauttavaa

  • HPCs, squats and L-sits (main site Saturday 190914) Workout

    3 rounds for time of

    ♀ 75 lb. ♂ 115 lb.

  • Front squat & Half Chelsea Workout

    Strength
    5 FS @80kg x2
    3 FS@ 100kg x3

    Metcon
    Half Chelsea, in the last rounds did not manage to do the set in one minute.

  • 23.9.2021 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

  • Warm up Workout

    400m run, 25/20 cal bike or 500m row

    Then 3 rounds
    10 Seated DB press
    10 sit ups
    10 push ups

  • 3/26/21 Workout

    Warm up(10)
    3rds
    20 jax
    15 plyo
    10 knee grab

    WRK(20)
    Complete the following on every minute for 20:00 minutes.
    10 squats
    10 jump rope
    adjust the number of reps down if you cannot finish within :35-:40 seconds

    Finisher
    50 bicycles
    1:00 quad stretch

  • AMRAP 17min Workout

    2 Thrusters (70% 1RM)

    8 Box Jumps

    Run 150m

    10 Medball Slams

  • Lomatanssit Workout

    Teams of 2 or 3 for time, time cap 45min

    600/900m ski/row or 1000/1500m bike
    50/75 hang c&j
    Ski/row/bike
    50/75 pull up
    Ski/row/bike
    50/75 front squat
    Ski/row/bike
    50/75 burpee bar over
    Ski/row/bike
    50/75 weighted lunges
    Ski/row/bike
    50/75 t2b
    Ski/row/bike
    50/75 thruster
    Ski/row/bike

    Painot:
    naiset 20 kg
    miehet 30 kg
    "Kisailijat":
    naiset 25 kg
    miehet 40 kg