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

  • 16.4.2020 Workout

    Lämmittely 10 minuuttia reipasta kävelyä/hölkkää

    7 x 5- loikka kahdella jalalla, lepo 1:30 - 2:00

    5 x 30m spurtti

    Loppuverryttely 10 min kävelyä/hölkkää

  • EasyWOD Workout

    Chipper for time

    40 m hillbilly prowler push
    30 box over
    20 jumping lunge
    10 bulgarian squat / leg
    5 box over burpees

  • Tanked up Tabata ver.2 Workout

    2 mins/ 1 min x 8 rounds
    Pull ups - 6 reps
    Push ups - 6 reps
    KB Goblet Squats - 6 reps

    *record completed rounds, start next round from where you finished last

  • Endurance Workout

    • 3 Interval of:
    Assault Bike 10:00 @ 85-90% MHR
    2:1 rest each interval

  • VOIMA/TEKNIIKKA Strength

    Snatch
    Climb to a heavy, not max, single Power Snatch.

  • WOD Workout

    Every 3 minutes, for 21 minutes (7 rounds in total):
    200 m run
    8x man-makers DB 15 kg

  • Pistoolikyykky, käsilläseisonta, varpaat tankoon Workout

    12 min amrap

    10 pistoolikyykkyä vuorojaloin
    8 käsilläseisontapunnerrus
    6 toes to bar

  • **Good & Plenty”** Workout

    4 Rounds For Time:
    500 Meter Row
    12 Burpee Pull-ups
    21 Box Jumps (24″/20″)

  • Lattia Pena Strength

    Lattia penkki Pyramidi E3MOM

    10 x
    8 x
    6 x
    4 x
    3 x

    40%----> 70%
    Kyynärpäät maahan hallitusti toistoissa.

  • Saturday Workout

    Field Conditioning
    2 Mile Warmup Run

    Followed By…

    7 Sets (On the 3:00):
    25 Yard Shuttle
    50 Yard Shuttle
    100 Yard Sprint

    Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

    Conditioning
    5 Round For Time:
    200 Meter Wreck Bag Run (50/35)
    50′ Handstand Walk
    1 Round of “DT” (155/105)

    1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

    Assault Bike Conditioning
    Males: 27-24-21-18-15 Calories
    Females: 24-21-18-15-12 Calories

    Rest 1 Minute Between Each Set