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

  • Fran Workout

    21 15 9

  • Kehonhuolta Workout

    Lonkan liikkuvuus

  • "Tunnel Vision" Workout

    4 rounds for time

    Timecap: 20min

  • Workout Workout

    • 15 Minute AMRAP:

      • 15 Cal. Airdyne/Row/Ski Erg/200 Meter Run
      • 15 Meter KB/DB Farmer's Carry @ 30-53/20-44 lbs. (outside door to dumpster and back is the distance we will use for the carry today)
      • 15 Wall Balls

  • Power&Speed - Split Jerk Strength

    15min EMOM: Split Jerk

    3sets@60%
    3sets@65%
    3sets@50%
    3sets@75%
    3sets@80%

    Harjoituksen tarkoituksena on tehdä työntö saksiin minuutin välein. Ota tanko räkistä tai pukeilta. Älä ahnehdi painojen kanssa, sillä seuraavilla viikoilla kuorma lisääntyy.

  • Enginen - Back Squat 4x10 Strength

    Back Squat 4x10@65-70%

    Ohje: Älä viä sarjoja feilureen asti. Sinun pitäisi pystyä tekemään 1-5 toistoa vielä jokaisessa sarjassa enemmän kuin mihin lopetat.

  • Strength Strength

    On a Running Clock, every 2 minutes for 16 minutes, complete:
    - Round 1 - DB Step-Ups x 10/leg to 20 in. Box @ 30-50/10-30 lbs.
    - Round 2 - Side Plank x 30 seconds/side

    • You have a two minute window to get 10 DB Step-Ups per leg in on the first round. Whenever you finish your last DB Step-Up, you have the remainder of the 2 minute window to rest. When the clock hits the 2 minute mark, you will perform a Side Plank for 30 seconds per side. Upon completing that, you will have the remainder of that 2 minute window to rest. You will repeat this sequence until you have performed both movements four times each.

  • CHIPPER // IT'S A MEAN WORLD Workout

    For time... no timecap, just do it.
    !Use two 24kg dumbbells for the push presses, lunges and farmer walk!

    • 50 Wallballs
    • 50 Burbees
    • 50 Push press*
    • 50 Hand releases in a handstand hold
    • 50 Double unders
    • 50m Walking lunges front rack*
    • 50 Pushups
    • 50m Farmer walk*
    • 50 Burbees
    • 50 Wallballs

  • Viikkohaaste (Wow) - lauantai Workout

    4 kertaa hyvällä tekniikalla:
    5 leukaa (myös negatiivi käy)
    10 punnerrusta
    15 ilmakyykkyä
    Tulokseen kierrosten lukumäärä (4) :)

  • April Strength #3 Strength

    4 sets

    Barbell Single Leg RDL - x12/-10/-10/-8/
    (contralateral)

    Tripod DB Row x12/-10/-10/-8/

    Supermans x10 (2sec pause at top

    3-3.5min

    20