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

  • CFS Death By Airsquat Workout

    Add 3 rep on the minute until you can’t complete that number before the next minute starts.
    Minute 1: 1 squat
    Minute 2: 3 squats
    Minute 3: 6 squats
    and so on.

  • Mave 7 Strength

    5-4-3-2
    Nousu raskaaseen V1

  • 15 min alkavalla min 3 liikettä Workout

    15min alkavalla minuutilla

    1. 8+8 matkalaukku maastaveto kahvakuulla
    2. 30m 1-käden farmarikävely kplla
    3. 30s sivulankku kierrolla

  • Accessory Workout

    3 x 30s ON/15s Rest
    10-12 Dual DB triceps curl V.0
    10-12 Banded triceps push down V.0
    10-12 Plate turkish sit up V.0

  • Weightlifting - Clean and jerk Workout

    Strength (load)

    Weightlifting - clean and jerk

    15 sets of Clean + Front squat + Jerk. 1:30 send-off.

    *Start with moderate weight and increase the weight on the barbell after 3 sets if the lifts are good.

  • Quality workout & stretching Workout

    "Metcon (quality)

    12 Minutes for quality & minimum rest:
    10 Weighted deadbugs
    10+10 TGU starts
    15m Cossack lunge

    12 minutes of stretching after workout

    "

    "Harjoituksen tarkoitus on olla palauttava harjoitus, jossa jumpataan hieman keskivartaloa sekä huolletaan lopuksi vartaloa.

    Harjoituksessa tavoite on 12 minuutin aikana tehdä 3-5 kierrosta annettuja liikkeellä hyvällä tuntumalla ja poltteella.
    Jumpan jälkeen pienen ravistelun saattelemana venytellään paikat kauttaaltaan pitkaisesti hieman vetreämpään kuosiin. "

  • Sunnuntai 22.11.2015 - 30 minute AMRAP Workout

    AMRAP in 30 minutes of:

    30 Calories row
    15 Sit-ups
    15 Push-ups
    30 KBS 24/16kg
    15 Sit-ups
    15 Push-ups

  • Tiistai 15.12.2015 - 30 min quality WOD Workout

    30 minutes for quality and minimum rest:

    10 Bench press (light to moderate weight)
    5/5 Windmill (light to moderate weight)
    20 Calories row

  • Torstai 17.12.2015 - Wallballs Workout

    100 Wallball shots for time

    *If you drop the ball, do 20 KBS before continuing. Weight for KBS is 24/16kg.

  • Lauantai 19.12.2015 - Weightlifting complex Workout

    In 15 minutes climb up to a single heavy set of Power clean + Front squat + Push jerk.