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

  • For time Workout

    16 Bar over Burpee
    24 Thruster (50/35kg)
    24 Pistol squat (Alt.)
    32 Hang snatch (w/ KB: 32/24)
    32 C2B
    64 DU's

    W/ Weigth vest: 9/6kg

    • Ohjeistus:
    • KB tempaus voidaan suorittaa myös suoraan lattialta. Kättä saa vaihtaa vapaasti tai olla vaihtamatta.

  • Clean & Jerk Strength

    Test your 1 RM in 25 mins.
    Focus on technique.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Standard Push Ups 7 reps
    Walking Lunge 20 reps
    Butterfly Sit Ups 10 reps

  • Superkids 10-13 v WOD Workout

    Harjoitellaan yhden jalan maastavetoa

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min quad smash with roller
    2+2 min couch strech

  • 15.1.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Deadlift Strength

    5 x 5

  • Extra Credit 08-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    5 Up Dog to Down Dog
    1:00/1:00 Empty Barbell Quad Smash
    100m EZ Jog
    -Rest as Needed b/t Sets-

  • "90 Shiny" Workout

    21-15-9:
    Backpack Thrusters
    50 Line Hops After Each Round

    Directly Into...

    21-15-9:
    Backpack Front Squats
    50 Line Hops After Each Round

    WARMUP
    6 Minutes For Quality
    20 line hops
    5 Push-up to Down Dog
    20 line hops
    10 Slow Wall Squats

  • Accessory Workout

    3-4 rounds:
    8-10 + 8-10 s.a. bent over row
    8-10 + 8-10 s.l. hip thrust

    Try to increase weight or reps from last week. Rest as needed.