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

  • 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)

  • Reverse Hypers Workout

    Reverse Hypers 3x12

  • NBT Jerks Strength

    Ennen kyykkyjä

    3x2 Every90sec. @ 70-80%
    6x1 Every90sec @ 80->

  • OHS Strength

    5-5-3-3-1-1
    Increase weight as reps goes down. Barbell from rack