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

  • Monday 21st January Workout

    Monday
    Strength: pull up programme

    Wod: 25 min Emom
    1: row 10 cal + 5 D-ball clusters
    2: ski 10 cal + 5 Burpees
    3: bike 15 cal
    4: run 100m + 6 DBSnatch@22.5/15
    5: DUs 25 + 10 wall ball@9/6

    Wod: go hard and fast ! Aim to keep a consistently high pace working at 85-95% of Max effort

  • Mian WOD Workout

    ♠️♥️♦️♣️

  • Friday 25th January Workout

    “The castle games qualifier 19.1”

  • Friday 15th February Workout

    Friday
    Fran Re-test!!!!

    Nothing else to say !

  • 11.11.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    kevyt tekniikkatreeni n. 30min
    Vapaa valinnaiset lämmöt

    POWER POSITION BOUNCE & MUSCLE SQUAT SN On The Plates
    5x3@tanko pal 2min

    HIT & LEG EXT. & POWER SNATCH start position above knee
    3x4@tanko pal 2min

    SN SOTS PRESS
    4x8@kevyt kuorma pal 2-3min

    Omaehtoiset verryttelyt / venyttelyt

  • Muscle & Power, Joker Workout

    For time:
    100 Hand release Pushups
    * if you break, do 5 Pullups

  • Main site Friday 210326 Workout

    Complete both 21.3 and 21.4 back-to-back with no rest in between.

    Workout 21.3
    For total time
    15 front squats
    30 toes-to-bars
    15 thrusters
    Rest 1 minute
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Rest 1 minute
    15 front squats
    30 bar muscle-ups
    15 thrusters

    ♀ 65 lb. ♂ 95 lb.
    Time cap 15 minutes

    Then,
    Workout 21.4
    Complete the following complex for max load
    1 deadlift
    1 clean
    1 hang clean
    1 jerk

    Time cap 7 minutes
    Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

    Visit the Games Website for full event details.

  • 9.7.2023 EMOM15 & Core EMOM6 Workout

    EMOM15
    1. Row 25s max calories
    2. Echo bike 25s max calories
    3. Rest

    Core EMOM6
    1. 20s hollow hold
    2. 20s russian twists
    3. 30s sigle leg V-ups

  • WOD mobility Workout

    3 sets:
    6+6 90/90 hip switch to extensions
    6+6 twisting squats or curtsy squats
    6 segmental spinal flexion extension

  • WOD Workout

    42min EMOM

    1. Run 45sec
    2. Sit up 10
    3. Row 12/9 cal
    4. Push ups 8-10
    5. Air squat 12
    6. Rest