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

  • 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

  • 150317 vol.2 Workout

    Clean Conditioning
    For time*:
    20 Hang Power Clean, 70/50kg
    20 Hang Power Clean, 80/60kg
    20 Hang Power Clean, 90/70kg
    *No Racks. 1 Bar. Rest 1 minute after completing each weight

  • 150317 Workout

    Squat Conditioning
    For time*:
    20 Back Squats, 70/50kg
    20 Back Squat, 80/60kg
    20 Back Squats, 90/70kg
    *No Racks. 1 Bar. Rest 1 minute after completing each weight

  • VOIMA/TEKNIIKKA after WOD Strength

    Strength
    E3MOMx6 Back Squats x 4

  • 230117 Workout

    Conditioning
    With a running clock:
    Bergeron Beep Test
    EMOM for as long as possible
    7 Thrusters, 75/55
    7 Pull ups
    7 Burpees

    Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

  • JouluWOD Workout

    In pairs, you go I do something nasty

    Chipper- time cap 30 min

    150 wall ball (you go i go toinen tekee koko ajan > Deadlift hold 70/40)

    100 toes to bar (you go i go toinen tekee koko ajan > Handstand hold)

    50 power clean 70/40 (you go i go toinen tekee koko ajan > KB squat hold 24/16 kg)

    100 walking lunges w/wall ball (you go i go toinen tekee koko ajan lankkua)

    Toistot saa jakaa miten haluaa. Jos pari tulee pois dl holdista/ hanstand holdista/squat holdista/lankusta niin toisen pitää lopettaa tekeminen