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

  • Aikaa vastaan: soutu / ilmakyykky / istumaannousu / etunojapunnerrus / C2B / hspu Workout

    Aikaa vastaan:

    • 60cal soutu
    • 50 ilmakyykky
    • 40 istumaannousu
    • 30 etunojapunnerrus
    • 20 chest-to-bar-leuanveto
    • 10 käsilläseisontapunnerrus

  • Technic 52/2016 Workout

    9min AMRAP
    9 Power Snatches
    9 Overhead Squats
    9 Snatch Grip Behind the Neck Push Presses

    50/35kg

  • Santa's 🎅 Saturday Surprise Workout

    In teams of 4: 2 Males and 2 Females
    0-8 Mins: ( 1 Athlete does one workout)

    Fran
    Grace
    1.5km Row
    Karen

    8-12 Mins Rest and transition

    12-20 Mins ( MM & FF 2 bars, working at the same time) So 2 males working together and same for girls.
    8 Min AMRAP:
    10 Deadlift 120/95kg
    10 Bar Facing Burpees

    20-22 Rest Transition

    22 Mins + (10 Min Time Cap) Relay for Time M/F/M/F (next team member can go after last wall ball)
    20/15 CAL Row
    25 Wall Ball 9/6kg

    Score WOD 1 as combination of times. Wod 2 as total reps girls + guys and WOD 3 as time of the team.

  • 5-8 rounds: Workout

    20m Farmers Walk,
    1min rest,
    30sec Handstand Hold,
    1min rest,
    5-10 High Box Jump,
    1min rest,
    5-15 GHD Sit-Up,
    1min rest,
    Row 20/15kcal,
    1min rest

  • 8 rounds Workout

    40s. ON / 20s. OFF:
    1. Row / Air bike (goal: 8-14cal / 6-10cal)
    2. Kb-snatch (goal: 8-14)
    3. T2B (goal: 10-15)

  • Technic 43/2016 Workout

    7min AMRAP
    3 C&J 60/40kg
    3 Toes-to-bar
    6 C&J
    6 TTB
    9-9-12-12...

  • Dominoes Workout

    Two teams.

    you can not move on to the next exercise until you've been physically tagged by the person before you. When you are tagged you must complete 5 jump squats in place before you move on and tag the next person. You continue at your station until you are bumped forwards.

    Curve x (0.08 starts the domino effect) -->
    Plyo push ups -->
    Front plank -->
    Front steps / front kick through -->
    Hollow rocks -->
    TRX alternating grip rows -->
    Back to curve ...

    Know who's on your team and see how many rounds you can get through together.

  • Midline work Workout

    3-5 rounds

    10 strict knees to elbows
    20 barbell twist
    10 good mornings

  • Sept Strength 4 Strength

    A1 SL Box Jump (onto plates) 4 x 7/
    A2 KB Goblet Side Step up (knee bent to 90 degrees as starting point) 4 x 9/
    A3 Heavy KB Swing x7

    Partner 2 starts into A1 when partner 1 is half way through A2

    4 min sets

    *goal will be to increase height of jumps over the month. Add plates to box if necessary, don't just default to the height of the box. Be safe. Eyes open.

    20 minutes

  • Thirsty Thursday (Wine Tour is Coming!) Workout

    DB Thrusters (W:15-25) (M: 25-35) (Squat to Wall ball if needed)
    Body Weight Super Burpees

    10-9-8-7-6-5-4-3-2-1 reps of each.

    Done early? Trainer freestyle discretion.