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

  • Extra Credit 09-06-2019 Workout

    Banded Pull-throughs: 4 x 25. Rest 60s.

  • Conditioning Workout

    3 rounds:
    500/400m Ski Erg
    30 Push-ups
    1min Sorenson Hold

  • 11/1/16 QES Workout

    Endurance Athletes Am Session
    GP warm up
    8 Rounds
    :45 Box Jumps or step ups
    :45 Slam Balls 20 or 15lb ball
    :45 Db Push Press 50/35lbs
    :45 Row or Run or Bike Hard pace
    each movement gets 15 sec of transition time. Heart rate should be fairly high the whole time.
    Finisher: Cool down 1 mile jog or 1600m row

  • Body Armor 6 Workout

    For quality
    3 - 4 rounds
    Man on Fire x 8 (4 x side)
    Wall ball sit up, isometric 20 - 30 sec
    Knee extension, floor position x 8
    V-sit up position, isometric 20 - 30 sec

  • 18.6.2023 Core Workout

    3 rounds:

    30s ring plank in low rings
    15s hollow hold + 15s superman hold
    10 ring roll outs

    Rest 60s btw rounds

  • Kotitreeni Ke 5.5.2021 Workout

    WU
    tabata
    air squat
    lunge

  • Metcon Workout

    • 4 Round of:
    Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
    Row 1:00 @ max Kcal

  • Endurance WOD Workout

    For 40 minutes ascend the ladder as far as possible:

    3-6-9-12-15… wall balls
    3-6-9-12-15… KB swings
    1-2-3-4-5… min run/row/ski

    1 min rest between rounds

  • WOD Workout

    For time:
    30-20-10
    Deadlifts @ 40% of your 1RM
    Box jump overs

    Directly into.....
    10-20-30
    RKBS 70/53
    Row for calories

    20:00 time cap

  • Ti 30.11.2021 penkki: huoltava Workout

    Shoulder disclocation’s 5x10 + 5s venytys

    Lapojen aktivoinnit seinään vasten 3x20

    Penkki 3x20x30%
    -kolme eri otetta: kapea, normi, leveä

    Kulmasoutu 5x20

    Ulkokierrot kumpparilla 4x20
    -2 sarjaa kämmenet alaspäin, 2 sarjaa kämmenet ylöspäin

    Rintalihaksen venytys 3x1min / puoli