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

  • Shoulder press Strength

    SP: 4x3

  • 3-5 rounds Workout

    3 strict pull-up + 3 c2b + 3-6 bar mu
    Rest 2 min after mu.

  • Playtime Movement Prep Workout

    Small KB + Dowel

    KB Armbar
    KB Halos
    KB SL contralateral Halo

    Prone Dowel Dislocates
    Mixed pool cue drills

    KB Prying Goblet Squat
    KB Cossack
    KB Glute bridge

    10 min

    TGU practice. If you're confident with your Get up, go get up. trainer tutorial for those who are not.

    8 min

  • 5/10/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    Metcon/*Metcon-comp(12)
    6rds
    12 burpees
    12 bfsu/*ghdsu

    goat work(7)

    Finisher
    2 min cobra
    2 min hip distraction
    50 temp tantrum

  • Tekniikka pikajuoksu Workout

    Pikajuoksun tekniikka

    by Eero Turunen

  • Rest Day! Workout

    Shoulder mobility klo 18. Tulukeehan sankoin joukoin paikalle 😊

  • Tabata: Bicycles Workout

    Tabata: Bicycles

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • Morning Intervals Workout

    I.
    5x30 ON/30 OFF
    Shuttle Run

    II.

    3x
    5x30 ON/60 OFF
    -Rowing
    -Sled Push
    -Assault Bike

  • Barbell & Conditioning Workout

    For time:

    Ca$h in:
    500/450m Row
    500m Run (skillmill)
    150 DU

    Then

    30/25/20/15/10 Burpee over bar
    21/18/15/12/9 Power cleans 50/35kg
    15/12/9/6/3 Thrusters 50/35kg

    Then

    Ca$h out:
    500/450m Row
    500m Run (skillmill)
    150 Double unders

  • Morning Intervals Workout

    Rowing
    (Work:Rest 1:2)
    60sec
    50sec
    40sec
    30sec
    20sec
    30sec
    40sec
    50sec
    60sec

    Bonus

    2 Rounds of
    15/10 Cal. Assault Bike
    +
    20m Sled Push 60/40kg
    (~3-4min rest)