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

  • Base conditioning Workout

    For 32 min for quality switch between

    4min of

    • 8 Strict pull up
    • 16 Burpee
    • 24 Wallball

    4 min of

    Keep heart rate low and move as well as possible.

  • 15-12-9-6-3 ja 4 liikettä Workout

    15-12-9-6-3

    Raaka rinnalleveto 60/40kg
    Leuanveto
    Etukyykky 60/40kg
    Kulmasoutu 60/40kg

  • Ladder to Success Workout

    Floor Press
    Leopard Crawl (2Forward2backward)
    DB Snatch (per side)
    Burpee Pull-ups/Taps
    (TRX Row)

    5-10-15-20-15-10-5 ... finish early do a set of 25

    If you cannot do a jump into a pull-up, pick a high bar and jump and Tap. If you choose the jump and tap option you must also preform TRX Rows. Anyone who does the burpee pull-up does not have to preform Rows.

    W: 15-20
    M: 25-30

    Unfinished Score is timecap

    trainers: 15-17min time remaining in class

  • ATABAT it up Workout

    1) Box Jump Overs (one foot on box at all times, switching side to side)
    2) Inverted Row (alternate between pronated +supinated grip)
    3) OH plate Reverse Lunge
    4) Battle Rope alternating slams
    5) Kneel to Squat (Stay Low, alternate between left leg starting/right leg starting)
    6) Banded Plank Leg Lifts (band around ankles, 3x only left, 3x only right)

    20:10 on/off
    x6 rounds at one before moving to next

    18min Circuit

    22

  • Engine - Back Squat 4x10 Strength

    Back Squat 4x10@65-70%

    Ohje: Älä viä sarjoja feilureen asti. Sinun pitäisi pystyä tekemään useita toistoa vielä jokaisessa sarjassa enemmän kuin mihin lopetat.

  • Engine - Easy pace aerobic work Workout

    5-4-3-2-1min

    Row/Assault/Ski

    Ohje: souda ensin 5min, sitten polve 5min ja lopuksi hiihdä 5min. Seuraavalla kierroksella 4-4-4 jne. Pidä rauhallinen tahti koko harjoituksen ajan. Voit hiihdon tarvittaessa korvata jollain muulla monostrukturaalisella liikkeellä.

    Vaihtoehtoisesti voit tehdä rauhallisen 45-60min juoksu/pyörälenkin tai käydä uimassa tai harrastaa muuta rauhallista aktiviteettia.

  • Anniversary Team Competition Workout

    Wod 1: Coast Run (score is total time of all team members)

    WOD 2: Burn It!
    For Time:
    Relay 20/15 Cal Row + 30 Wall Balls ( time is when last person is done) 9/6Kg

    WOD 3: Leave nobody behind (25Min time cap)
    200 syncro squats: 2x Air squat. 10 kg Plate , 15kg and 5 kg plate
    100 syncro STOH 9/6kg Wall Ball, 6/4kg wall ball 40 Kg barbell, 15kg Barbell and 20kg barbell
    50 syncro Burpees

  • You Go, I Go Workout

    Find a friend, take turns on the exercise (one is working, one is resting + motivating) every time it's your turn to go add reps as written below:

    1. 0.02mile Curve (add 0.01 every round)

    2. 2 x Sprawl to Hurdle Jump (add 1 rep every round)

    3. Resisted Green Band Side Shuffles (there + back then switch partners. keep reps the same)

    4. 2 x Abmat Crunch (add 2 reps every round)

    No more than 2 pairs on one exercise at a time
    3.5mins/station: 20sec rest between

    15min workout

    18mins

    Are you still friends?

  • March Strength #1 Strength

    Barbell Bent Over Row (supinated grip) 5x 8
    Uneven Reverse Lunges 5x 8per side (One arm= DB overhead lockout, one arm=KB at hip; alternating legs then switch arms when you're halfway)

    Set #1= warm up/practice round
    3-3.5min rounds

    20min

  • 1.3.2017 Workout

    3RFT
    30 SDHP 40/25kg
    30 Front squat 40/25kg