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

  • 4.8.2018 Masters MM Workout

    Tempaus 2x70,2x75,2x2x80%

    Rive + työntö
    1+1@70 x 2, 1+1@75 x 2, 2+2@80 x 2

    Etukyykky 2x75%, 1x80%, 1x85%, kahdesti läpi

    työntöveto 3x2@100%

  • Endurance Workout

    60 Min of:
    Assault Bike @ 60-70% MHR

  • WOD 23.4 Workout

    5 sets of pull ups (more reps, heaviest possible)

  • Warmup Workout

    3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
    Assault Bike .6/.5 miles
    20 Lateral Band Walks/side
    10 KB Front Rack Tall Kneeling to Standing (5/side)

  • Grab Bag Workout

    Grab Bag WOD:
    - 1000M Row for time
    - 50 Strict Pull Ups
    - 3x max effort L-Hang
    - 10x 25M XPO Sled Push
    - Hand Stand Holds/Walks
    - 50 GHD Sit Ups
    - Mobility Work-Foam Roll/Bands

    No specific order on the work.
    Work may be broken up as needed, aside from the 1000M row.

    Push yourself!

  • Ninjat 14-16v WOD Workout

    12 min EMOM

    Odd: 1-3x ropeclimb (legless)
    Even: 3-7 ring dip

  • Mobility 22.11 Workout

    2min/each side banded stretch
    2min/each side foam roll

  • 16.10.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Penkki 3x3x75-85%
    Slingshot penkki max1
    Slingshot penkki, kapea ote 4x6-8
    FacePull 100 toistoa

  • Torstai 22.2 Workout

    Row
    4 x 500m for ladies
    5 x 500m for men
    Rest 1:1
    Easy pace

  • 1. Conditioning Workout

    5 Rounds:
    AMRAP 1:00 at each station:
    Wallballs (20/14)
    Dumbbell Snatch (50/35)
    Calorie Row
    Rest 1:00 between rounds