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

  • Conditioning Workout

    4 Rounds
    7 Box step up bar on the back e/s 30-50kg
    7 high box jumps
    7 toe to bar

  • Weighted sled sprint Strength

    6 x 15m
    Use weight that allows you to go hard and fast.
    Rest as needed.

  • Torstai 15.4. Workout

    5 Rounds
    Every beginning 45s
    1)Dual kb clean 3
    2)Dual kb front squat 3
    3)Dual kb jerk 3

    Every 90s x5
    3 Dual Kb Clean + 3 fs + 3 jerk

    Wod
    10x 20s/10s
    Burpee
    Sumo high pull

  • Monster set Workout

    5 RNDS for quality
    DBL DB (standing) press
    DBL DB step back lunge
    Renegate Row
    - RPE 8
    - Rest as needed
    - 8 reps each movement / side

  • GS day 1.2 Strength

    500m row
    then
    3 rounds 0f
    15 band pull appart
    8-10 banded push up
    5 inch worms
    5 box jumps

    GS day 1
    Bench Press 5x6 75% of 1RM
    - rest as needed
    - spend good amount of time doing warm up sets of:
    15, 13, 11 and 9
    - you're working out outside so keep rest fairly short.
    - Think about this session as a bodybuilding like pump.

    Lauri/Kasper
    75% of the biggest max set
    5 sets
    - rest as needed
    - use a weight if possible

  • Row Workout

    8 rounds

    18/12 cal Row

    Rest 1:1

  • 10x400m Workout

    10x400m

    Go every 3rd minute. Scale to 3:30 or 4 minutes if needed.

    Record each 400m time. Post average 400m

  • Wednesday WOD Workout

    For time:
    5-10-15-20-15-10-5 reps of
    GHD sit ups
    Wall ball shots @14/20lbs
    Box Jump overs @50/60cm
    Time target sub 12 minutes. Goal is to be able go trough this with small breaks, most of the sets should be unbroken, that 15-20-15 part will be hardest one so stay tuff!

  • Run Workout

    Running - 6,3km

  • Juoksuintervallit Workout

    10 x Juoksuintervallit:
    1 min juoksu 80 % treholla
    2 min palauttava kävely