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

  • Muscle & Power, Joker Workout

    For time: 10 rounds “Holleyman”
    5 Wall Ball Shots (20/14 lb)
    3 Handstand Push-Ups
    1 Power Clean (225/155 lb)

  • Accessories Workout

    3-4 Sets:
    10 Ring Push-ups
    10 Seated Double DB Bicep Curls
    10 Double DB Bent Over Rows
    10 Seated DB Skull Crushers
    - Rest 60-90sec btw sets

  • Gymanstics Workout

    EMOM 16: 20sec max reps/ 40sec rest

    1. Strict hspu
    2. Strict chin ups
    3. Ring dip top hold
    4. V- ups

  • 080522 Sunnuntai Workout

    HERO WOD

    "Laura"
    AMRAP (with a Partner) in 21 minutes
    30 calorie Row
    20 Burpees Over Rower
    10 Power Cleans 70/47,5

    Share the repetitions with partner

    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.

  • Extra Credit 11-08-2020 Workout

    • Global Foam Roll Thoracic Spine x 60s each
    • Biphasic Half-Kneeling Pec Stretch x 60s each side.
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Peruskunto vol 1 Workout

    E4MOM
    3 rounds:

    1) Run
    2) Ski

  • Partner WOD Workout

    “Pulse”
    6 Rounds for Time (with a Partner)
    12 Synchronized Burpees
    16 Kettlebell Swings (70/53 lb)
    49 Wall Ball Shots (30/20 lb)
    400 meter Run (together)

    With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds. Each team must perform the Burpees together and split the rest of the workout as necessary. Only one athlete works at a time except for the Burpees and the Run.

  • HOME WOD 18 Workout

    WARM UP
    3 rounds

    20 squat rotations
    20 crab reach
    20 mountain climbers
    20 side to side jumps. (jump 1m side to side)

    STRENGTH/SKILL
    8x Turkish get up per side. Use heaviest weights

    Handstand practice or handstand walk practice. 10-15min

    Hs walk towards a wall for scaling. start 50cm and work your way up.

    Easier version start with kicking up in to a hand stand and try to shift weight from left to right arm. Try to lift unloaded hand of from ground. first quick then longer.

    Easier version learn how to kick up in to a hand stand.

    WORKOUT
    10 min armap

    5 burpees
    10 thrusters ( single arm or two weights)
    20 lunges
    30 mountain climbers

    COOL DOWN
    5 min calm breathing and foam rolling.

  • Warm up Workout

  • Kettlebell Workout

    Modified Mad Dog

    For Time

    18-15-12-9-6-3 reps of:
    Kettlebell Taters @
    Bell Facing Burpees

    40 meter Bear Crawl Shuttles (10 meter forward, 10 meter back)

    Afterparty

    100 Sit-Up