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

  • Warm-Up Workout

    Foam Roll Quads / Hams / Glutes
    Segmented Rolling
    Inchworm
    Crab reach
    Loaded Beast to front step
    THEN Mini-tabata 6 rounds only
    6x20:10
    Push-ups
    AbMat Sit-ups
    Jump Squats

    Then start main circuit

  • 13.7.2020 WOD Workout

    For time:
    Overhead Squat
    21-15-9
    Power Snatch
    9-15-21
    Run 200m
    Barbell 50/35kg
    TC 18

  • Body Armor Workout

    3-4 rds: (Super sets)
    6-8 Strict Pull up/C2B (UB)
    10+10 One hand Push press (w/ db)
    15-30s. Ring dip hold (up position)
    Rest 90s.

    And then...

    2 rds: (super sets.)
    15-20 Hollow rocks
    7-10 V-sit ups
    15-20 Sit ups
    Rest as needed...

  • Superkids 7-9 v Taito Workout

    5 kierrosta vuorotellen

    max toistot tiukkaa leukaa (kumppari?)
    max toistot pystypunnerrus käsipainoilla

  • WOD 1: 24130 Workout

    2x4 AMRAP

    4 AMRAP
    13 box jump
    13 KB swing
    3min rest
    4 AMRAP
    13 Squat
    13 DB shoulder press

  • 14.2.2017 Ti Jatkoryhmä (Bench Max Effort) Workout

    Kapea penkkipunnerrus max3
    FB penkki 3xmax (3 eri otetta, valitse rauta, jolla saat noin 20 toistoa)
    Kohautukset tangolla 3x20
    Voimapyörä 3x8-15

  • Meters & Miles - East Workout

    10 min OBSTACLE COURSE

    In teams of 4 ppl
    8 min X 3 to complete
    2 mins to recover between
    someone ALWAYS working on those meters!
    Suggested to use Reps as your timer to switch exercises b/w partners

    2500m ROW
    200 Jumping Pull Up
    200 Hollow Rock

    2000m SKI
    200 BB REV Lunges (55/95)
    400 Ring Elevated Knee March (total Reps)

    1.24 CURVE
    200 Bench Elevated Bear SQs
    400 Knee Banded Clam Shells (total reps - direct eye contact required)

  • Open Gym Workout

    Open gym 6:15-7:15pm

  • 10x4 front squat Strength

    Front squat, 75% 5RM:

    4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

    Lepää 60s.

  • Strength Strength

    ON A 15:00 RUNNING CLOCK...
    Build to a Heavy Set of 5 Back Squats
    - rest 2 mins btw sets
    - good form