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

  • 10min amrap: 10 kk c&j / 10 b-o-jump Workout

    10min amrap:

    • 10 kahvakuularinnalleveto & työntö (N 2x16kg / M 2x24kg)
    • 10 box-over-jump (N 50cm / M 60cm)

  • Front squat + Back squat Strength

    3 Fs + 6 Bs x3 (rest 3-4min)
    (85-87.5%/fs 1rm) --> 3 weeks

  • Magic 3 Workout

    Working in Pairs: YGIG
    (30Min)
    3 Min AMRAP: Box Jumps
    2 Min Rest
    3 Min AMRAP: Farmers Carry 2x32/24
    2 Min Rest
    3 Min AMRAP: Jump Lunges
    2 Min Rest
    3 Min AMRAP: Push Press 20/15Kg
    2 Min Rest
    3 Min AMRAP: Row Cals
    2 Min Rest
    3 Min AMRAP: Max Burpees
    2 Min Rest

    Post total reps

  • Reverse Muscle-Up Progression Workout

    • False Grip Bent Arm Hang

    Use following template: (seconds)
    3x12, 5x12, 3x24
    4x24, 4x36, 5x36
    4x48, 4x60, 5x60

    For Quality

  • Upper body strength Workout

    4 rds for gains:

    5 reps Heavy Ring rows with tempo 3 sec down, fast up, 3 sec pause at the top
    Rest 1 min
    5-10 reps tempo push-ups 3 down, 3 sec pause at the bottom and top.
    rest 1 min

    -advanced can use box under feet for the rows and plates under hands for push-ups.

  • Juuson 30's WOD Workout

    Juuson 30's WOD, 3 rounds for time
    time cap 12 min

    30 box overs
    12 pull ups
    3 deadlift 120/80 kg

  • Yale Rowing Barbell Test Workout


    Everyone gets 45/35lb barbell. Extra people double up two dumbbells of similar weight. Stagger accordingly in gym space.
    Barbell (dumbbells) cannot touch the floor once circuit begins!
    !!!Bent Over ROW Can be done at any time as Emergency Save Exercise!!!
    Resting bar on knees OK if in dire need.

    1 Floor Touch = .2 Curve or 10 burpees after circuit.
    6 Exercises straight x 1min each, no breaks x 2-3rounds (until class runs out). Original workout lasted 60min with no put downs.

    1. Bicep Curl / Or Narrow Grip High Pull
    2. OH Strict Press
    3. Clean and Press
    4. BB Back Squat (ouch)
    5. Thrusters
    6. Straight arm sit-ups (push bar to overhead position) / Or leg raises/ or candlesticks

    Remainder of class (send anyone with penalties off to run or burpee after)

  • Single leg deadlift with barbell 3x8 reps/ leg Strength

    Single leg deadlifts with barbell
    3x8 reps /side
    -fast up slower down tempo
    - moderate weight increase the weight in every set.
    -after each leg 30 sec hollow hold. Scaled bent leg hollow hold.

  • Perjantai 08.04.2016 - Upperbody madness Workout

    4 rounds of:

    8 Press BTN with snatch grip
    8 Strict pull-ups/Supine ring-row
    8 Arm flies
    8 High box jumps

    *This is not for time. Move from one exercise to another and execute the movements properly. As heavy as form allows. Rest 90-120s. between rounds.

  • Seitsemän kuolemansyntiä Workout

    Seven deadly sins

    For Time
    10 Chest-to-Bar Pull-Ups
    20 Toes-to-Bars
    30 Deadlifts (185/135 lbs)
    100 Double-Unders
    30 Box Jumps (24/20 in)
    20 Burpees
    10 Cleans (185/135 lbs)

    Time cap 15 min