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

  • Hand stand walk Workout

    practise hsw for 30min

  • VOIMA/TEKNIIKKA Strength

    Take 20min to build to today´s 1RM Snatch

  • Mini Bandasaurass Workout


    Work in two's! Everyone get a mini-band.

    Partner 1 is working through mini-band exercises, partner 2 has to endure pairing exercises until Partner 1 finishes each and says SWITCH (to next exercise). Switch spots after completing all 4 - AMRAP

    Partner 1: Need 25-55lb KB + Mat + Mini-band
    1. Mini-Band Weighted Kickbacks ( Goblet Grip Holding 25-55lb KB) 15/
    2. Mini-Band Clamshell (laying on your side) 20/
    3. Mini-Band Glute bridge hold with external knee drives (with KB on hips) 25
    4. Mini-Band Bicycle Crunch 35-45/ (see video - do it faster)

    Partner 2: (Cycle through exercises in sync with Partner 1)
    Need TRX + (2) DB's 12-35lbs
    1. TRX Hamstring Curls
    2. DB Clean Press
    3. DB Reverse Crossover Lunges L/R
    4. TRX Mountain Climbers

    AMRAP 15min-ish

    1:44 - kickbacks

  • Engine Strength Workout

    10 Min EMOM
    10 front rack lunges 60/40kg

  • Kuminauhakävely x2 Workout

    10 m eteenpäin
    10 m taaksepäin
    10 m vasen
    10 m oikea
    10+10 m Charleston

  • Met-con Workout

    Do as many burpees as you can in 4 mins

  • 071216 Workout

    3 sets of:
    Against a 3min running clock complete....
    Row 500m
    DB GTOH x max reps
    Rest 3min between sets

  • Gone til November. Workout

    • 3 Groups of 4 at each mini circuit #1,2,3) (#4 everyone does at end of class together) Do two sets of 1:20 On: 15seconds off for each mini-circuit cycling between exercises (1A, 1B, 1C, 1A, 1B, 1C) (Set clock to 6x80:15) (9:15 total before switching circuits) 1min rest between circuits. 29:45 total circuit time, then everyone go to #4.*

    1. Old School
    A. Jumping Jacks
    B. 10 fast feet to Sprawl (over and over)
    C. Plank Up Downs on Mat (Stiff Arm down to elbows)

    2. New School
    A. KB Snatch (Or DB Snatch)
    B. KB Goblet Grip Cossack Squat (Or Static Hip Pry Squat)
    C. KB Through the leg reverse lunge (Tactical Lunge)

    3. Burn Baby Burn
    A. Side Plank Leg Lifts
    B. TRX Knee Tucks
    C. Side Crunch Knee to Elbow on knees or straight leg in plank

    EVERYONE TOGETHER AT END:
    4. Disco Inferno: Start 2 people per machine (use all 6) to spread out, cycle at will, it will move fast. Rest and get out of line when needed.
    A. CURVE MAX SPEED (No more than 15seconds)
    B. ROW MAX WATTS (No more than 10 Strokes)
    C. SKI MAX WATTS (No More than 10 Strokes)

    Full class 40min.

  • Strength Four Strength

    BB Strict Press 4x12 (one re-rack allowed if form stays perfect)
    2x DB or KB Romanian Deadlfit 4x15
    Side and Straight Hollow Rocks 8/direction Left, Center, Right
    4-4.5min
    22

  • Hypyt ja sprintti Workout

    5 kierrosta, täysi palautus
    4 sivuhyppy aidan yli, sprintti 40m (20+20m)