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

  • Metcon Workout

    For Time:
    Double Unders 100 reps
    Handstand Push Ups 50 reps
    BB Front Squats (40/30Kg) 50 reps
    Toes to Bar 50 reps
    Plyo Box Jump Ups (60/50 cm) 50 reps
    Double Unders 100 reps

  • Wednesday 12th June Workout

    1A: 5x5 ring pull ups using false grip if possible

    1B: 30 min amrap
    30 D-ball Deadlift

    10 ring dips
    30 D-ball lunges
    10 ring dips
    30 D-ball over the shoulder
    10 ring dips
    1 person works / 1 person Bar hangs if they drop you stop.

  • Superkids 10-13v ja 14-16 v WOD Workout

    Aikaa vastaan

    21 burpeeta
    21-15-9

    -Kyykky
    -Punnerrus
    -Leuka tai rengassoutu

    21 burpeeta

  • 10.5.2019 Workout

    EMOM 9

    minutes 1 - 3 : 6 pull ups
    minutes 4 - 6 : 9 pull ups
    minutes 7 - 9 : 12 pull ups

    ....We will meet "Fran" soon...

    How did it Go?

  • Skill Practice Workout

    20 Minutes Play
    find a ball or balls of any size
    Now Throw, catch, kick, bounce, balance +
    Be creative, move the ball

    sounds simple, see how well you can move

  • Every 5th Min Workout

    Every 5th Min for 30 Mins;
    Run 400m
    21 Kb Swings 32/24kg Russian

    Take the time of each. Post splits

  • skill: gymnastics Workout

    a) Chest to bar/pull ups

    4 x max rep -2

    (-2 meinaa et älä vedä ihan päätyyn asti, niin monta kuin menee hyvällä rytmillä. )

    b) practise skin the cat (ring). Kysy koutsilta et näyttää liikkeen 👌

  • 15.6.2018 Workout

    Lepohommia

  • Gimnasztika Workout

    HSPU

    warm up:
    classic gymnastic
    ZOO walk "talicska"
    3*5 push up

    Headstand progression
    with 10 workout

  • Winter War 2018 Q #2 Workout

    LAJI 2 ALKAA
    5 min AMRAP
    Seinäpalloheitto: 4-8-12-16…
    Varpaat tankoon: 2-4-6-8… (Skaalattu, kantapäät lantion yläpuolelle)

    LAJI 3
    4 MIN AHAP
    Tankokompleksi:
    1 x Rinnalleveto
    1 x Rinnalleveto riipusta
    1 x Ylöstyöntö

    LAJI 2 JATKUU
    5 MIN AMRAP
    Seinäpalloheitto : …16-20-24-28…
    Varpaat tankoon: …8-10-12-14… (Skaalattu, kantapäät lantion yläpuolelle)