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

  • Soutua Workout

    Superkids

    Pienemmät: 500 m soutu
    Isommat: 700 m soutu

    Ninjat:

    1 K soutu

  • Maastaveto Strength

    Sumonave

  • Warmup Workout

    2-3 Sets
    5 Tall Kneeling KB Press
    5 Tall Kneeling KB Push Press
    20 KB Loaded Russian Twists

  • Open 18.2 Workout

    Workout 18.2
    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 22,5kg dumbbells
    Women use 15kg dumbbells

    Workout 18.2a
    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 and 18.2a

    Scaled: (Ages 16-54)
    Men use 35-lb. dumbbells, stepping burpees allowed
    Women use 20-lb. dumbbells, stepping burpees allowed

  • Competition Workout

    D.
    Three rounds for time of:
    20 Overhead Walking Lunges (95/65 lbs)
    15 Pull-Ups

    Optional Additional Conditioning Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Five sets of:
    Row 1500 Meters @ 80% of your 500m pace
    Rest 4 minutes

  • 2.3.2018 Workout

    aktiivinen lepo

  • Ring Muscle ups Workout

    Ring Muscle-Up Practice
    4 Rounds:
    40 Double-Unders
    30-40% of Max Ring Muscle-Ups
    Rest 1:00 between

  • OPEN GYM Workout

    OPEN GYM 1:45 to 3:00

  • Squatjump Strength

    Hyppykyykkyt 3x5

  • 7.1.2021 Workout

    EILINEN / HUOLTOA