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

  • Extra Credit 08-12-2017 Workout

    4 Rounds of:
    Goblet Reverse Lunges x 8 each
    KB Suitcase Deadlift x 8 each
    Rest as needed between sets.

  • "Omatoiminen WOD" Workout

    A.
    * 2-3 rds: (easy)
    45s. Row/Ski/Bike
    10-20 Air squat
    10-20 Sit ups

    • 2 rds:
      10 Wallball
      20 DU / 40 SU

    • Mobility

    B.
    * EMOM x32:
    1. Row/Ski/Assault Bike (10-15cal)
    2. Wallball (10-20)
    3. DU's (40-60)
    4. Rest

    C.
    * 90s. Hollow rock / Hoover hold

  • 12/7/17 Workout

    Start up(14)
    stretch 4 mins

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

    Metcon/*Rx(10)
    amrap 10
    5 deadlift 135/95-*205/145
    3 pull-ups/*c2b
    15 singles/*du's

    goat work/cc movements(8)
    max cal row-1 minute
    deadlift-work up to hvy double(12)

    Finisher
    2 min hip opener
    lax ball shoulder smash
    100 alt toe touch

  • Rest day Workout

    Huomenna molemmat puolet varattu 9-18.
    Itsenäisyyspäivän iltana olisi mahdollista tulla tekemään
    "the unknown soldier " WOD. Laitan wodconnectiin kaksi lähtöä klo 18 ja 19.

  • EMOM 12 min Workout

    EMOM 12 min

    21 situps
    15 KB-swings
    9 burpees

  • 28.11.2017 Workout

    Tempaus kapealla otteella 6 x2 nousu 50 - 70 % tempauksesta

  • 28.11.2017 Strength

    Työntö: 5-10 kg alle alkupainon, kisaverryttely ilman kisanostoja

  • EMOM 12 min Workout

    EMOM 12 min

    15 KB-swings 24/16 kg
    30-45" plank hold
    12 goblet squats 24/16 kg

  • 1min ON, 1min OFF for 20min: Airbike or Row Workout

    1min ON, 1min OFF for 20min: Airbike or Row

    This is not all out effort, steady pace. Stay on the bike/rower during the OFF minute and use the time to recover.

  • 22.11.2017 Workout

    Tempaus maasta ( riipusta )( pukeilta ) ( samjal ) nousu 85 % 6 x 2-1 , se tekniikan osa mikä vielä epävarmaa