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

  • OPTIONAL Workout

    9x 20s On/ 10s Off

    1) side plank R
    2) side plank L
    3) plank

  • Weightlifting Workout

    A: Hip power snatch + hang power snatch up to heavy
    B: Power clean + Hang power clean
    C: Snatch pull doubles tng @max squat snatch

  • 24.4.2020 Kevyt viikko Workout

    Liikkuvuutta 30 minuuttia.

    Takakyykky 1RM

    Leuat 4 x 10
    Jalannostot penkillä 4 x 20
    Dipit 4 x 10

  • Livestream 1/4/2021 Workout

    Linkki päivän live-treeniin

  • Warm up and Strength Strength

    3 rounds
    10 cal bike or row
    10 good mornings
    10 single leg KB deadlift (5 per leg)

    Deadlifts
    E2MOM x 6
    10 reps @ 50% 1RM

  • 5.1.2021 Workout

    EILINEN / LEPO / 60 min PK-LENKKI

  • FUNCTIONAL 5.7.2021 Workout

    4 x 3 min AMRAP, rest 2 min

    A.
    5+5 One arm DB thruster
    5 Burpee

    B.
    10 DB snatch (alternating)
    10 box jump

  • 21.1.2021 Deload Workout

    EMOM 10
    1 minute : 1 x Spint (Logolta toiseen päähän)
    2 minute : 5 Box jumps

  • WOD Workout

    **Location: Converse Pool

    Uniform: Worn - winter APFUs with summer APFUs and a water source
    Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
    Upon arrival NLT 0545
    First formation NLT 0600
    Dynamic Warm-Up:
    30m butt kickers
    30m high knees
    10 jumping jacks
    20 arm circles (10 forward; 10 backward)

    Workout
    Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

    Beginner Workout:
    Tread (alternate high knees)
    AMRAP 20 minutes
    25 yard kick holding partner’s shoulders who is walking backwards
    25 yard swim/paddle/walk
    Jump/climb outs

    Advanced Workout:
    AMRAP 15 minutes
    25 yard swim
    15 push-ups
    15 squats
    15 flutter kicks
    Rest 2 minutes

    Sprint relay between lanes

    Accessory Work:
    Tread water with hands for 3 minutes
    Tread water without hands for 2 minutes

    Cool Down:
    Quad stretches
    Hamstring stretches
    Overhead arm pulls
    Across body shoulder stretch
    Showers

  • Live training #32 Workout

    20 sek work 10 sek break x 2 rounds
    1. Russian twist
    2. Plank
    3. Hip raise
    4. Alt. Heel touches
    5. Seated scissor kicks

    20 sek work 10 sek break x 2 rounds
    1. Heel touches
    2. Plank step up
    3. Plank walk out
    4. Cross Crunches
    5. Bicycle crunch

    X 2 (=total 8rounds) = 20 min