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

  • 3A Imported Workout

    Back squat
    225x1
    230x1
    235x1
    240x1
    245x1
    250x1
    255x1
    260x1
    265x1

    Leg lifts
    50

    Air squats
    60

    Swim
    30:00
    7 Laps (350Y)

  • Superkids 7-9 v WOD Workout

    Joka alkava 1min x 7

    5 DB tempaus + 5 DB:b yli burpee 3-5 kg

  • 5_km Workout

    5km running

  • 24.11.18 Workout

    WOD :

    IN TEAMS OF 2 :

    A.

    4 t - DEADLIFT
    4 t - STOH
    4 t - FRONT SQUAT

    B. AMRAP 7

    BOX JUMPS

  • Tisdag 12/10 2021 Workout

    40min amrap
    X Wall balls
    X Burpees
    200/150m @easy pace
    Go for a number of reps/pace you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

  • Front squats Strength

    Front squat 5x60%, 5x70%, 2x5x75%,

  • 4 kierrosta 3 liikettä Workout

    4 kierrosta

    5+5 1-käden rengassoutu kierrolla
    20 venäläinen kahvakuulaheilautus
    100m juoksu
    1min lepo kierrosten välissä

  • 10.9.2019 Sali Workout

    eilinen / lepo

  • Accessory wod Workout

    For quality:
    10-9-8...1
    Calorie Assault bike (Arms only)
    Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
    Strict CTB pull-up. Use a band to scale if needed

  • 9/21/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 pass through
    10 halo
    10 jax

    W.O.D(20)
    3 giant sets-choose load
    50m farmers carry
    10 sh press
    50m farmers carry
    10 rev fly
    50m farmers carry
    10 tricep ext
    50m farmers carry
    10 mbsu/ghdsu
    50m farmers carry
    10 push up row
    50m farmers carry
    10 strict pull ups(mod as needed)

    bench/strict
    6x1 hvy across

    Finisher
    2 min chest opener
    30 over unders
    30 v ups
    :60 sec tuck hold