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

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • Extra Credit 07-06-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30/:30 Roll Calves
    :30/:30 L-Position Pec Stretch on Rig or Wall
    20 Alt. Deadbugs
    -Rest as Needed b/t Sets-
    *Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

  • Emi's workout day 1 Workout

    Day 1:

    20- Forward lunge

    15- Basic squat

    20 secs- Glute bridge

    20- Backward lunge

    30- Side kicks

    40- Jumping jacks

    20- Standing booty kicks

    25- Mountain climbers

    20 secs- Plank

    35- Donkey kicks

    30- Skater jump

    20- Push up

    30- Russian twists

    Do three sets with a break every three exercises to complete the 45 minute workout

  • 16.6 Workout

  • 140322 Maanantai A Strength

    Wendler deadlift progression VK1/8
    5/5/5+
    @65/75/85%

    Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti)

  • 2.10.2020 WOD Workout

    EMOM 7
    1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

  • Avoimet ovet Workout

    Ei ohjattuja tunteja

  • ”Half Empty” Workout

    [TEAMS OF 2]

    AMRAP 20:
    10 Box Jump Overs
    2 Rope Climbs (15')
    30' Front Rack Walking Lunge

    KILOS: 69/40kg

    Switch After Full Rounds

  • 2.10.2020 WOD Workout

    EMOM 7
    1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

  • Beast Accessory Workout

    3-4 Sets:
    A. 8-12 Single Dumbbell Bench Press (Each Arm)
    B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
    C. 8-12 Banded Tricep Pushdowns