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

  • CINDY // Benchmark Workout

    RX
    As many rounds as possible in 20 minutes of:
    5 pull-ups
    10 push-ups
    15 air squats
    INTERMEDIATE
    As many rounds as possible in 20 minutes of:
    3 pull-ups
    6 push-ups
    15 air squats
    BEGINNER
    Every 2:00 x 10 rounds:
    3 strict banded pull-ups
    6 hand-elevated push-ups
    9 air squats

  • 2.8.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Extra Credit 15-03-2023 Workout

    OPTIONAL COOL DOWN
    AMRAP x 6 MINUTES
    5/5 Moose Antlers
    5/5 Sciatic Nerve Floss
    5 Jefferson Curls (option to hold barbell)

  • Vini Kedvence Workout

    Amrap 15’
    150 single under
    15 FSQ @50/35 kg
    20 burpee box jump @60/50cm
    10 wall ball @9/6 kg

  • Sunnuntain Pitkä Workout

    Emom 50

    1) Kone
    2) Kone
    3) 45s Sivukyykystä lonkankoukistajavenytykseen
    4) 45s Rintarangan kierto + Takareisiojennus 4+4
    5) Lepo

  • FUNCTIONAL 4.11.2023 Workout

    For time:
    40 DB snatch
    30 Target burpee
    40 Box jump
    30 DB thruster (one DB)
    40 Box jump
    30 Target burpee
    40 DB snatch

    Time cap 18 min

  • Perjantai 8.12.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    20 slow cossack squats
    5 banded pass through + 10 band pull aparts
    10/10 standing trunk twits

    Strenght
    Overhead Squat with barbell, 3x8 reps @moderate weights
    rest 1.5-2.5 min bwn sets
    Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
    rest 1.5-2.5 min

    Metcon
    20 minutes of easy/mod pace cardio
    perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
    voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.

  • Good Workout

    Amrap2
    Max time L sit

    30sec Rest before next amrap

  • Extra Credit 16-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    20 Alt. KB Horn Taps
    10 Alt. Groiners w/Twist*
    5 Up Dog to Down Dogs
    -Rest as Needed b/t Sets
    *Option to straighten the front leg after the groiner.

  • Strength Workout

    Strict HSPU technique (10-15mins)
    - scaling is using only abmat but no plates under the head !!!!
    - boksz, floor , negative etc...
    -Accumulate 30 reps