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

  • Strength Strength

    Back squat 2x5, 3x2
    HSPU 5x5

  • VERSTAS ENGINE Workout

    20 min AMRAP

    20 Wall Ball9/6 kg
    20 KBS 20/16 kg
    20 DB Snatch 22,5/15 kg
    20 Sit-ups
    20 Cal row

    kovatonkovii

    verstaanjengi

  • WOD Workout

    Every 90 sec x 10 sets

    10 Thrusters @42.5/30
    10 Bar Over Burpees
    *Scale To get at least 15 sec rest
    *Goal Under 60 sec per set

  • SPCOM05022020 Workout

    A, Warm Up
    15 Band Pull-Apart x 2 rnd
    poi
    3 Rnd
    10 S-Arm DB Clean and Jerks
    10 Sandbag Squat
    poi
    15 Band Pull-Aparts (Palms Up) x2 rnd

    B. Forza
    Back Squat
    3×3 @85%

    C.
    Skill – For Time

    15 Set di 3/5 Unbroken Strict HSPU

    D.
    For Time
    Row 1000mt
    10 Clean and Jerk 60/40kg
    Row 800mt
    20 Clean and Jerk 50/35kg
    Row 400mt
    30 Clean and Jerk 40/25kg

  • Conditioning Workout

    5x1min/rest 30”

    5x2min/rest 60”

    5x3min/rest 90”

    1. Max rep alt. dumbell snatch @22,5/15@Kg
    2. Max cal row
    3. Max Rep Single arm dumbell Thruster@22,5/15kg
    4. Max rep burpee to plate@20kg
    5. Max rep Double under

  • Mobility & CORE Workout

    hip & spine mobility

    banded cat&cow 3x10

    half frog hip shifts 4x5/5

    pancake stretch w. plate behind the neck 4x6, last one is with 5-8sec pause

    hip airplane 4x5/5

    bear pos. birddog 3x8/8

  • Wizard Workout

    Pre-Wod
    Front Squat: 10-8-6-4-2 (95-95-95-115-115)
    Hang Clean: 7 X 3 (95-115-115-135-135-115-115)

    WOD: For Time (7 Minute Cap)
    21-15-9
    -Burpee
    -Pull Up

    • Full Depth Front Squat - no cheat. ** No band for pullups.

    One of my first WODs completed within the Cap. Exciting personal accomplishment and great to see others push through!

  • Warm up 1/16 Workout

    Warm Up:

    3min stick warmup

    -then-

    10min:

    10 air squat
    4 downward dog and release
    5-10 burpee (or down up)
    4+4 quadrupped thoracic rotation
    5 inch worm
    4+4 samson stretch

  • 7/15/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    GRT(20)
    Run 2.0 miles or 20:00 minutes

    Finisher
    50 kneeling crunch
    1:00 hamstring stretch

  • Family WOD 1. Äidin suosikki: Pallopeli Workout

    Heitä palloa eri tyyleillä kaverin kanssa tai käytä seinää! Käytä tähän ainakin 10-20 min.

    Sannin äiti näyttää videolla mallia eri tyyleistä! Keksi myös omia!