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

  • Check in. Workout

    For Time;
    800m Run ( beach and back)
    8 Rounds
    3 squat cleans 80/60kg
    6 HSPU
    9 c2B
    800m Run check out.

    TC 25 Minutes

  • Strength Workout

    3 position squat clean (18 mins )
    - high hang
    -hang
    -floor

    Find your daily max if form looks good!
    Option B: technique work on moderate weight!

  • WOD Workout

    EMOM 20:00
    ODD Minutes: 15 Calorie Row
    EVEN Minutes: 50 Double Unders

    Goal: Challenging pace, complete all work within 30-40s. This workout should be tough - scale calories if needed.

  • Strength Strength

    box jump (10 mins)
    - find max height
    - use plates on top
    - stay safe

  • Cleans and hamstrings VOL 2 Strength

    1A) HANG CLEAN + PUSH JERK 5X3X 60% (1+1)
    1B) HAMSTRING PULLS 5X3

  • Team WOD Workout

    TEAM WOD

    Team of two:

    AMRAP 25 min
    50 cal row
    40 front squats 40/30 kg
    30 DB snatches 22,5/15kg
    20 sit-ups
    10 pull-ups

    *toistot saa jakaa parin kanssa kuten haluaa. Liikkeet tulee tehdä järjestyksessä.

  • Extra Credit 05-07-2021 Workout

    RKC Plank: 3 x 30s. Rest 60s.
    - Squeeze as hard as you can
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 4.7.2021 Workout

    For time :

    Bike 8000/7500m
    100 Wallball 20/14p
    Row 3000/2800m

  • DIPS AND JUMPS VOL 6 Strength

    1A) WEIGHTED DIPS 4X6X40%
    1B) BANDED JUMPS 4X6

  • 28.6.2021 Strength

    Back Squat

    3 x 3 x 70%

    SO 2:00