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

  • WOD Workout

    Workout
    o Warm-up: Leg swings, knee hugs, calf stretch, grab foot behind alternating, 200 m jog

    o Run: 1.5 mile (fast pace)

    o Cool Down: Walk 200 meters
    o Core Work: 5-8 sets Plank hold (45 secs on and 15 secs off)

  • Keskiviikko 8.12. Workout

    Hspu practise

    Treeni:
    Every 2:30 min x 6
    8-12 Hspu
    1-2 rope climb
    Round Tc 1min

    Accessory
    Hiki:
    2-3 Rounds
    15 Unbroken Banded strict pull up

    15+15 Single arm half kneeling press

    10 Lumbar roll up
    15 Swing

    Treeni:
    2-3 Rounds
    15 Unbroken Banded strict pull up

    15+15 Single arm half kneeling press

    10 Lumbar roll up

  • WOD Workout

    Warm-up
    Knee hugs (x3 each leg)
    Quad stretch (x3 each leg)
    10 Leg swings front to back each leg
    100-meter jog

    Workout

    Run 2 miles
    record time on WOD Connect

    Cool down: walk 200-meters

    Core work: 5-8 sets Plank hold (45 secs on and 15 secs off)

  • Superkids 7-9v WOD Workout

    Superkids

    2 min max reps toes to bar
    1 min lepo
    2 min max reps DU
    1 min lepo
    2 min AMRAP 5 push up, 5 abmat sit ups

  • Ninjat 14-16v WOD Workout

    Parin kanssa vuorotellen

    5 x 500 m row, 70-80 % of full speed.

  • Muscle & Power, YV2 Strength

    Bent over barbell row (hands supinated) 15-12-10-8 reps

  • Conditioning Workout

    Partner WOD

    AMRAP 12mins
    30 Box Jumps @60/50cm
    150 Double Unders
    30 Wall Balls 9/6kg

    Rest 2 mins

    AMRAP 12mins
    30 DB Hang Power Cleans @2x22,5/15kg
    150 Walking Lunges
    30 DB Push Press @2x22,5kg/15kg

    Rest 2 mins

    AMRAP 12 mins
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @24/16kg

    *One person works. Split as desired.

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Ninjat 14-16v Voima Strength

    Sumomave 6 x 4-6

    Sopiva paino

  • Strength Workout

    15' EMOM
    1: 5/5 kickstand dbl KB deadlift
    2: 5/5 gorilla row
    3: 10-20" active hang