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

  • RestDay! Workout

    Kyllä jumppaaminen on kivvaa <3

  • The Ghost Workout

    6 Rounds for Total Reps in 23 minutes
    1 minute of Rowing (for calories)
    1 minute of Burpees
    1 minute of Double-Unders
    1 minute Rest

  • 24.8.2021 Workout

    EILINEN tai

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

  • Al bag Workout

    50-40-30-20-10 DU
    26-20-16-10-6 walking lung sand bag 25kg front rack
    15-12-9-6-3 complec pushup dead lift hang power clean with 25kg sand bag
    30 sec rest in between the each round

  • Warm up Workout

    EMOM x6
    1.) Row/Bike
    2.) One Leg V sit up
    3.) Reverse lunge

    EMOM x4
    1.) Burpee
    2.) DB snatch

    • Mobility...

    • Work on: T2B

  • Snatch balance Workout

    Snatch Balance
    5 Sets of 2

    • Set #1 - 50% of estimated 1RM OHS Based off feel, steadily climb in our remaining (4) sets.

  • WOD 10/09/19 Workout

    4 rounds for time:

    20 Toes to Bar

    20 M / 15 W Calories Bike or Cal Row

    20 Kipping Handstand Push Ups

  • Main site Sunday 231126 Workout

    REST DAY

  • Wednesday Warm up Workout

    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    With barbell 2 rounds (1st power / 2nd squat)
    3 hang clean + 3 cleans + 3 jerk
    rest 1 min bwn rounds
    THEN 1 SET WITH WOD WEIGHTS
    7 hang power cleans
    4 bar facing burpees
    7 front squats
    4 bar facing burpees
    7 STOH

  • VKO9 Treeni 2A Strength

    Maastaveto

    6 x 3

    *Kaikki sarjat samalla painolla
    *Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
    *Sarjat 2 minuutin välein