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

  • Accessory wod Workout

    3 sets for quality:
    10 Banded hollow pull downs

    10 Banded hollow Ys

    8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

    4 sets:
    Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
    15-20 Weighted hollow rocks holding a light plate overhead
    Rest as needed between sets

  • Back squat 3 Strength

    Go as heavy as you can!
    Back squat 5x3

  • CINDY Workout

    AMRAP 20 min

    5 Pull Up
    10 Push Up
    15 Air Squat

    merkkaa toistomäärä ylös

  • dirty work Workout

    30 Minute Run
    Run 15 Minutes out and back.
    Try to log distance and pace.

  • 10.9.2019 Sali Workout

    eilinen / lepo

  • Team workout Workout

    For Time:

    Share the work as needed.

    Row 2k

    60 Box Jumps (24”/20″)
    80 KBS (24/16)
    100 Wall Balls (20/14)
    80 KBS (24/16)
    60 Box Jumps (24”/20″)

    400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

    Choose your partner wisely :)

  • 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

  • 1.9.2017 Workout

    AMRAP 8
    20 OHS stepping lunge 25/15kg
    20 Bar over burpees
    7 power clean 70/50kg

  • 21.9.2017 To Jatkoryhmä Bench Dynamic Effort Workout

    Penkki 8x1x80% (kisaote, kunnon pysäytys rintaan)
    Jyrkkä vinopenkki 5x8-12
    Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"