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

  • Saturday Cool down Workout

    Cool down
    2 min light row
    2 min light bike
    10-15 pass throughs with stick
    20 torso rotation stick behind neck
    1+1 min hip flexor strech

  • Hard routine Strength

    120 min
    Warm up for 25 min

    1.Strength
    A. Daily Max in Squat clean thruster + Split jerk (TnG)

    2.Metcon
    A. For Time:
    30 Deadlifts 100/70kg > 60 kg
    30 Chest to bar
    30 Deadlifts 100/70kg > 60 kg
    Time: 5.54

    Rest as needed

    B. For Time:
    "Acid bath"
    500m ski - 2.06
    500m row - 1.57
    1000m bike - 1.54
    Time: 6.18

    3.Accessory
    A. 3 sets:
    Hanging leg lifts on parallettes x Max effort - 10 10 10
    15 DB Bench - 25 25 25 lbs

  • Kotitreeni WOD Workout

    WOD
    5rds for time
    25-50x jump over line
    10x box step up
    5-10x burpee

  • Wednesday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with just bodyweight
    15 hip bridges
    10+10 birddogs
    5 dynamic squat streches
    Workout Warm Up
    3 sets
    :45 bike + :45 ski erg (increase intensity each round)
    10m inch worm
    5 burpees
    10 goblet hold kb thrusters @light/mod kettlebell
    then workout prep
    5 ghd sit ups
    5 wall ball shots
    5 box jump overs

  • Superkids 10-13 v WOD Workout

    5 kierrosta

    5 Rintatankoon
    9 Overhead squat

  • WOD Workout

    "Do it again Friday"

    March 06.

    5 Rounds for Time
    10 USA Kettlebell Swings @24/16kg
    7,5 m OH KB Walking Lunge
    10 Push-Ups
    7,5 m OH KB Walking Lunge
    15 Sit-Ups
    10 Kettlebell Sumo Deadlift High-Pulls

    TC:17'

  • 11/27/19 Workout

    Warm up(10)
    200m run
    10 active dive bombers
    10 pik n grass
    10 mclimbers
    10 plyo
    10 knuckle draggers
    10 inchworms
    10 squat jumps
    10 plank taps
    1:00 min pigeon

    Workout(16)
    :20 work :20 burpees :20 rest x4
    bent over row
    airdybe
    sit up
    jump rope

    Finisher
    100 rtw
    1:00 chest opener

  • Push-ups and lunges Workout

    Every minute on the minute

  • Open Gym 27.1.22 Workout

    Superset 3
    15 polvien veto kohti rintaa jalat renkaissa/trx
    30s lankku jalat renkaissa/trx
    -rest 2min between sets-

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 6-6-6-6 reps