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

  • 9-7-16 Workout

    Juarez Valley Method:
    Superset -
    Push Ups
    Inverted Rows
    1 Circle Run between Supersets

    Finisher:
    10 X Tempo Wall Ball Knee to Chest to Parellel Pull Up to Reverse

  • IisiWOD Voima Strength

    3 x 3 deficit dip / 3 x 5 banded dips

  • Power clean ring dip Workout

    Power clean
    5-5-5-5-5 reps

    21-5-9
    Power cleans
    Ring dips

  • 9.3.2018 nuorten sm Workout

    Lepoja

  • Open gym Workout

    Open gym 8:15-9:30

  • #SLACOM05052020 Workout

    W.UP
    PIKE STRETCH: 2' HOLD
    BARBELL THORACIC EXTENSION: 2'
    CHIL'S POSE ON BOX: 2'

    4-5 RND
    Rear Delt Raises 12-15
    REST 1-2' TRA I RND
    Alternating Single Leg RDL Row 10-12 per leg
    REST 1-2' TRA I RND

    4-6 RND
    REST 1-2' TRA I RND
    PULL-UP PRESEA STRETTA 10-12

    Renegade Row Burpee Biceps Curl COMPLETARE 5 SEQUENZE

    STRENGT PL
    ENDERTON FRONT SQUAT COMPLEX X1REP

    (3" IN PAUSE AT THE BOTTOM + DOUBLE BOUNCE + FRONT SQUAT REGOLARE)
    VEDERE VIDEO
    youtu.be/qfSTyM5PkB8

    SET1-3: 1 REP @85% 1RM COMPLEX
    SET2 4-5 : 1 REP @90% 1RM COMPLEX

    WOD
    "RED PANDA"
    AMRAP 20'

    500MT ROW/500MT RUN
    THEN
    AMRAP 20'
    8 THRUSTER HEAVY
    10 DB BOX STEP OVER
    12 DEVIL PRESS ONE ARM
    10 TTB
    8 RING DIP

    Scoring:

    CONDITIONING & SKILL
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanente
    Rest 2'
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanentee

    Optional

    4-5 SET
    1 Strict Pull-up 5
    2 Double DB Biceps Curl 10-12
    3 Alternating Hammer Curl 5-8 HEAVY

  • Strength&Conditioning - Work your weakness Workout

    Work your gymnastic weakness for 20min

    Ohje: Harjoittele jotain kehonpainoliikettä 20min ajan. Valitse liike, joka tarvitsee eniten harjoittelua sinulta.

  • 20151111 WoD#2 Workout

    "n teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

    10x PushUp
    20x AirSquat
    200m row"

  • Kehonhuolto Workout

    Olkapäät, rintaranka, kyljet

  • 29.9.2025 Workout Warmup Workout

    EMOM 6 (0:40 work / 0:20 easy)

    1) Row
    2) SkiErg
    3) Air bike