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

  • Dance Class Workout

    6 stations

    Ladder (assorted drills decided by trainer)
    Curve skateboarders
    two foot plate hops (2 plates high)
    mountain climbers
    SL Hurdle hops
    SL Rope alternating waves

    Round 1: 30:10 x2 in a row per (switch legs second round for SL drills)
    Round 2: 40:10 x2 in a row per (alternate legs for SL drills )

    14 minute circuit
    18 minutes

  • 3x2 ON/2 OFF Workout

    3x2min ON/2min OFF
    15 Wall Balls
    10 Deadlifts 80/60kg
    AMRAP Bar Facing Burpees

  • Deadlift 3x1x90% Strength

    Deadlift 3x60% ,3x70%, 2x80%, 3x1x90%

  • NBT Sweaty 36min Workout

    E3MOM, for 36 minutes, 3set of each
    1. Row 30/25 cal
    2. 50 DU + 20 WB
    3. Run 400m
    4. 15 C2B + 15 HSPU

  • May the 4th Be With You... A Strength Circuit Workout

    Set Up in partners to share equipment. Partners start on different exercises and cycle through from their individual starting point. Trainer designates order of groups headed to skier.

    May the Fourth be with you on this one....

    • BB Reverse Lunge to front step up (3 plates high)
      L/R

    • SA SL DB Row (Focus is to keep hips square Use DB rack for support only as needed)
      L/R

    • TGU to tall sit
      L/R

    • SA Half Kneeling OH KB Press, Contralateral
      L/R

    • Skier

    • Cross Body OH Slam. Rotate from hip through slam. Crunch opposite shoulder towards hip.
      L/R

    Stay on exercise twice in a row to complete both sides. Skier remain for two sets - have fun...

    20:10 (6 minutes) practice/ warm up set to get a feel for weights,

    Adjust weights as needed after practice round and stay consistent throughout once weights have been chosen. If you can go heavier than your partner, just move faster!

    Round 1 60:15 (15minutes)
    Round 2 30:10( 8 minutes)

    38 minutes

  • EMOM Workout

    12min EMOM
    even: 12 wallballs 9/6kg
    odd: 9 chest to bar pull ups

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    10 yleisliike boksihyppy
    10 varpaat tankoon
    20m tasajalkaloikka

  • WOD 28.4 Strength

    E2MOM for 5 sets
    3-position clean

  • 1.5.2017 Workout

    EMOM 10

    4 thrusters.
    2 sec pause on bottom. Moderate weight.

  • Gymnastics & skill training Workout

    Practise makes perfect!!