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

  • Superkids 7-9 v WOD Workout

    3 kierrosta

    15 boxin ylitystä 1 kpl käsipaino mukana
    15 rengassoutua
    15 russian twist vatsat

  • Cool Runnings Workout

    Pre-Wod:
    5 Rounds
    - 5 Pull Ups
    - 10 Push Ups
    - 10 Pass Throughs

    WOD - 30min AMRAP:
    - 800M Run
    - 25 Push Ups
    - 50 Walking Lunges

    Ouch! Started 800M run of 5th round, finished 600M of it. Great group at 6:30am class, lot of young guns to push us old timers. Fun to see group of people arriving at the school with their kids for some school trip, watching us in the parking lot like "What the hell are they doing?" ...

  • 13.9.2017 Workout

    For time
    row 5000m
    50 box over jumps 20"
    row 5000m

  • Burping Fran Workout

    Pre-WOD:
    - Find a heavy "cluster"

    WOD - For Time:
    21-15-9
    - Thruster (95/65)
    - Burpees

    Sucked :) 1st time to use Rx for thrusters. Humbling experience for this 40 something man ... beat my 17 year old son by 2 seconds!

  • Persist Workout

    Pre-WOD:
    - Work up to a heavy set of 3 rep floor press

    WOD - 2RFT:
    - 400 Meter Run
    - 30 KB Swings (53/35)
    - 400 Meter Run
    - 30 Plyo Push Ups

    Progress. Could not imagine even running a year ago. Now, able to complete running workouts. More than that, spending workouts with my 17 year old are memories that I will never forget. Great reason to push back age and push limits.

  • Ten-Seven Workout

    Pre-WOD:
    Heavy Set of 3 Strict Press (95#,115#,135# ... failed on 3rd rep of 135#)

    WOD - 15 Minute AMRAP:
    - 10 Dead Lifts (#135/95)
    - 7 HSPU
    - 10 Hang Cleans
    - 7 HSPU
    - 10 Front Squats
    - 7 HSPU

  • Painonnosto 2 Workout

    Snatch 5 x 3 (vedä tanko nivusille asti, pidä polvessa pieni kulma ja ponnista vasta kun tanko on nivusilla)
    High hang snatch 6 x 3
    Hang snatch + snatch (vedä tanko nivusille asti, toimi samoin kuin ekassa harjoituksessa)

  • Arduous Workout

    WOD - 20min AMRAP:
    - 50M Farmers Carry
    - 40 Double Unders
    - 30 Situps / 15 GHD
    - 200M Run
    Set a target number for double unders if you do not have 40 double unders.

    Post WOD:
    - Mobility Work

  • Keskiviikko Wod Workout

    YGIG for 7min each point

    7x Fr Squat + 7x Air sq
    7x Bench press + 7x Push up
    7x DB Box step over + 7x Box jump
    7x Bent-over row + 7x Pull up

  • Muscle & Power Strength

    Front Squat 12-10-8-6 reps. Add weight for each set.