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

  • For time Workout

    100 Double Unders
    10m Handstand walk
    80 DU's
    10m HS walk
    60 DU's
    10m HS walk
    40 DU's
    10m HS walk
    20 DU's
    10m HS walk

    (Time cap: 12min.)

  • Day 2 Gymnastics Workout

    Tabata alternating between hollow rocks and arch rocks - 20sec/10off for 4 minutes

    EMOM/6
    Add 1 rep from last weeks 50% TTB/K2E/knee raises

    For quality
    3 rounds
    10 press ups
    10 z-press with barbell
    10 ring rows

    WOD to finish
    AMRAP/10
    12 cal row
    10 burpees over the rower
    8 HSPU or pike press up off a box

  • Extra Credit 14-10-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :45 Wrist/Forearm Stretches
    5/5 Shoulder Cars against Wall*
    -Rest as Needed b/t Sets-
    (No Measure)
    *Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

  • Never say never Workout

    200 du
    20 kbs (24kg)
    10 hspu
    150 du
    20 kbs
    10 hspu
    100 du
    20 kbs
    10 hspu
    50 du
    20 kbs
    10 hspu

  • WOD 25/10/21 Workout

    IN 12' FOR TIME
    3 ROUND OF:
    30 WALLBALLS 9/6 KG
    20 SNATCH 40/30 - 30/20 KG
    10 DEVIL PRESS 2× 22.5/15 - 15/10

  • HYROX Workout

    Tc: 2x18’
    400m-500m-600m run
    2h sled
    2h lunges

    Rest 2’

    400-500-600 ski
    20 Bbo
    2h lunges

  • 17.12.2023 Core Workout

    Chinese plank hold for 3 minutes.

    You can use weight. Split if needed.

  • Beast Accessory Workout

    3-4 Sets:
    A. Ring Plank Hold (60-90 Seconds)
    B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
    C. 8-12 Seated Dumbbell Reverse Fly

    *Repeat from 6.28.22 

  • 240422 Sunnuntai Workout

    HERO WOD

    "Kalsu"
    For time
    100 thruster 60/42,5

    Start every minute with 5 burpees

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Tiistai 7.12. Workout

    Wod
    Treeni:
    21-18-15-12-9

    Overhead squat 45/30kg (max 50%)
    Bar over burpee (tasajalka hyppy)

    Hiki:
    21-18-15-12-9
    Front squat 45/30kg
    Bar over burpee (vapaa ylitys)

    Tc 14 min