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

  • Easy 4.3 Workout

    20Min EMOM:
    15 x SDHP (KB)
    5 x Box-jump
    Do alternately with partner.

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover 3:00 until form/pace deteriorates

    Bike Repeat 2M, recover 3:00 until form/pace deteriorates

    Run Repeat 800m, recover 3:00 until form/pace deteriorates

    Row Repeat 1k, recover 3:00 until form/pace deteriorates

  • Valakyykky Strength

    6x5 valakyykky. Eka ja vika pidolla alhaalla.

  • "31 Heroes" Workout

    Wod Tuesday 1.8.17

    In Teams of 2, AMRAP 31:
    8 Thrusters (50/35)
    6 Rope Climbs
    11 Box Jumps (30/24)

    Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
    Score is rounds + partial repetitions. The sandbag does not count as a repetition or round, only rounds of the above triplet (thruster, rope, box jump).

  • Palomiespunnerrus Workout

    Palomiespunnerruksen tekniikkaharjoittelua

  • handstand walk test Workout

    Complete 2 Laps of the handstand walk course:
    25′ Handstand Walk Forward
    15′ Handstand Walk Sideways (leading with right side)
    25′ Handstand Walk Backwards
    15′ Handstand Walk Sideways (leading with left side)

    Keep track of total time, and the number of times you come down.

  • Pikkujoulukilpailut Strength

    180 min

    WU for 45 min for events 1 & 2

    Event #1
    A. 5 min AMRAP with partner, YGIG:
    5 T2B
    10 box over burpee
    15 D-balls over shoulder @ 50 lbs

    Straight to Event #2
    B. 5 min time to find 1 RM power clean + push press
    Result: 57.5 kg

    Event #3
    C. For time, complete the reps synchronized with partner:
    20 power snatch @ 25 kg
    20 box jump 20"
    20 squat with sandbag
    100 m farmer's carry w/ 2x20 kg KBs
    + 10 rope climbs for the whole team
    Result: 6.10

    Event #4
    D. For time, as a relay:
    7 cal AB
    10 KBS @ 20 kg
    10 deadlift @ 60 kg
    10 pull up
    Result (team): 6.30

    Final placement 5th

  • Tramppa Workout

    Tramppatemppuja

  • 1 rds for time Workout

    1 rds for time
    sit up x15
    DL x 15
    Air squat x15
    Box jump x15

  • WOD 150615 Workout

    For Time :
    50.40.30.20.10
    ► Push Ups
    ► Sit Ups