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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

  • VOIMA/TEKNIIKKA after WOD Workout

    Midline Conditioning:
    "Juho Forty Years"
    40 x Abmat Situp
    40x TTB
    40 x OHS 30/40 kg
    40 X ABS With Rowing machine
    40 x KTE
    40 x Burpee

    Onnea Juho!

  • Engine Conditioning Workout

    A. Rowing intervals
    A1. 5 x 1:20 at race rate / 2:00 rest*
    *maximum speed possible whilst rowing with perfect form
    REST AS NEEDED (10-15mins)

    B. 6 x 0:20 at race rate / 0:00 rest*
    *Aim to start at an ambitious speed but then go faster for every consecutive 20sec round. 1:20 of work in total and the aim is to try and go as fast, if not faster, than your 1min intervals

    Post calories on A and B

  • 2/7/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    10 single leg deadlift
    10 ground to overhead 45/25
    10 walking front kicks

    Metcon/*Metcon-comp(12)
    3rds
    21 kbs 53/35-*70/53
    21 box jump/step overs 24/20

    clean(12)
    7x1 climb

    afterburner(1)
    max cals in one minute

    Finisher
    2 min hip opener
    2 min hamstring stretch
    70 rtw

  • 100217 Workout

    Conditioning
    OT 2:00 x 10
    3 Muslce ups
    5 Deads, 130/100
    7 Kipping HSPU - Open Standards

  • WOD 20.1 Workout

    3 sets of:
    10 KB snatch *
    8 KB thrusters *
    6 T2B

    Movements unbroken. Rest as needed between sets.
    * 5+5 with snatches. RX+ is dual KB snatch.
    * Scaled: 1 KB thruster

    3 x 1:00 weighted planking

  • Lili's New Year Massacre Workout

  • Functional 52/2016 Workout

    10min EMOM
    A. 10-15 Box Jumps
    B. 10-20 Pullups

    rest 3min

    10min EMOM
    A. 1-2 Rope Climbs (legless if possible)
    B. 30sec Alt. Pistols

    rest 3min

    10min EMOM
    A. 5-15 Handstand Pushups
    B. 10 Wall Balls

    rest 3min

    10min EMOM
    A. 10-25 Pushups
    B. 30-50 Double Unders

  • VOIMA/TEKNIIKKA after WOD Workout

    Midline
    3 rounds of:
    Every 2 minutes on the 2 minutes
    Mins 1-2: 100 Double unders
    Mins 3-4: 30 Abmat sit ups
    Mins 5-6: 30 Calorie Row

  • 180117 Workout

    Barbell Conditioning
    With a running clock…
    A. At the 0:00
    EMOMx6: 3 Squat Snatches at 65%

    B. At the 10:00
    EMOMx6: 3 Squat Clean and Jerks at 65%

    C. At the 20:00
    Death by Kipping HSPU
    On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)

  • Scaled down 161206 Workout

    21-18-15-12-9-6-3 reps for time of:
    abmat sit-ups
    shoulder presses 20/15kg