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

  • Warmup Workout

    Every 3mins x 3 sets
    AB 21/18 Cals
    10 Wall Balls
    15sec Wall Facing Handstand Hold

  • Bootcamp-treeni 45 wallball ja burpee Workout

    Aikaa vastaan

    21-15-12

    -wallball
    -burpee

  • 1-19-17 Workout

    Cardio & Core

  • "Omatoiminen WOD" Workout

    6-8x
    Run 4min. / Walk 2min.

    • Go sustainable pace.

  • (BOOTYCAMP) Workout

    SET A | 4 rounds
    6x back squat
    10x KB floor wipers

    SET B | 3 rounds
    6-8x deficit DKB sumo deadlift
    6-8x box hip ext.
    8x+8x side plank lifts

    AMRAP10: YGIG
    10x split squat jumps
    10x abmat situp (synchro)
    10x box step up
    30s shoulder taps (synchro)

  • Hard routine Workout

    130 min
    1.Gymnastics
    A. Butterfly pull up practice
    - 7 6 8 9 8 reps

    Hard routine
    2. Warm up & prep. for Winter war qualification event 4

    3.Winter war qualification event 4
    4 rounds for time:
    20 CTB
    20 BBJO
    Time cap: 16 min
    Result: 16.07
    179/188

    4.Strength
    Tabata sets:
    A. Banded lat pull apart
    B. Banded triceps
    C. Hollow hold
    D. DB press
    E. HS hold
    F. Arch hold

  • 4.9.16 Workout

    EMOM 10min
    even row 10cal
    0dd 10 burbee over ergo
    1min rest
    EMOM 10min
    5 thrusters 25kg
    5 pull ups
    5 burbees
    1min rest
    EMOM 10min
    3 power clean 40kg
    3front squat
    3push jerk

    Raskas reeni, keskimmäisessä osiossa tein kaikkea 4 toistoa ja viimeisessä 2. Ehti hiukan hengähtää ennen seuraavaa kierrosta.

  • Garage WOD Workout

    Could not make it in, so knocked out workout in my garage and driveway.

    WOD - 5 Rounds for Time:
    - 10 Hang Cleans
    - 20 Push Ups
    - 50 DU's (5 Burpee Buy In For Singles)

    Used 115#. It was 98 degrees not counting humidity, neighbors looked at me like I was crazy :)

  • CFCH Gym Challenge: Drag Queen Workout

    For time: 1600m sled drag at 80/60kg. Performed as 20 x 80m out the front of the gym. To complete the challenge the conditions must be mostly dry and all 1600m completed in one day.

  • Weight Lifting Strength

    CNJ 6x1
    Clean pull 5x3
    Bench press 5x5