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

  • Weighted Dip 5x5 Strength

    Weighted dip 5-5-5-5-5

  • Sled push Workout

    4 x 50m Sled push

    Go light and fast! Rest 3 min between efforts.

  • 250717 vol.2 Workout

    Condtitioning
    1:30 of AMRAP of Bar Facing Burpees
    Rest 1 minute
    1:00 of AMRAP of Bar Facing Burpees
    Rest :30
    :30 of AMRAP of Bar Facing Burpees

  • WOD 19.7 Workout

    Metcon:
    10 minutes for quality
    5+5 one legged deadlift
    10 goblet squat
    10 KBS
    :20s planking
    10 tuck crunches

  • Accessory Work Workout

    4 rounds, rest 1-2min between sets:

    1) 6+6 Single Arm Seated DB Press
    2) 10-20 GHD Hip Extension
    3) 5+5m Banded Lateral March

    Ohje: tee päivän kunnon mukaan

  • 180717 Workout

    Row Conditioning
    9 Rounds:
    1:40 on, :20 off
    *Rest 2 min rest after round 5
    *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
    Record total meters.

  • Endurance Class Workout

    2 Rounds
    :90 on, 1:00 rest
    - single arm OH DB squat 55/35 (switch arms at any time)
    -sit ups
    -KB swing 53/35
    -Burpee pull-ups
    - DU (4 DU =1 rep) or Singles (8=1 rep)
    -slam ball

    *on round 2, try to match or beat your round 1 numbers for each movement

  • Gymnastics skills Workout

    Practice ~20min
    Choose 1-2 movement:
    - Hs walk
    - Hspu
    - Pull up / C2B
    - Muscle up
    - Rope climb

  • 7/11/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo
    8 good mornings
    6 sit ups
    4 cleans

    Metcon/*Metcon-comp(15)
    25 cleans 115/85-*155/105
    100 bfsu/*mbsu 20/14
    25 cleans 115/85-*155/105

    afterburner(3)
    500m row for time

    3x2 tng clean(13)

    Finisher
    2 min hamstring stretch
    1 min per mod y iso hold
    100 flutters w/10 sec pause every 10 reps

  • VOIMA/TEKNIIKKA after WOD Workout

    Stamina Conditioning
    EMOMx10:
    8 TTB + 8 1-arm DB snatch - you choose the weight (4/side)