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

  • Endurance WOD Workout

    Scaled "Clovis"

    7 rounds:
    800 m run or row
    10-15 burpee pull ups

    Running shoes needed!

  • Endurance WOD Workout

    For time:
    2000 m / 1750 m row or 8 minutes ski for meters
    3,6 km hill trail run or 22 minutes bike for meters
    100 wall balls 9/6 kg (to targets)

    45 minutes timecap. Running shoes needed.

  • Strength Strength

    Front rack forward lunge ( 16 mins)
    4 sets of 4/4 reps
    add weight each set

  • Run Farmer Run Workout

    For time

    Run 1,5 km (Juokse Rexelille ja takaisin ( vanha Wyrthin halli )
    300m Farmer Carry w/ KBs in both hands, 6 kierrosta sisällä (16 / 22kg)

  • 6.7. Saturday Workout

    EMOM6:
    10/12cal ski
    12 DB Snatch 15/20kg
    2min REST

    EMOM6:
    8/10cal Assault Bike
    10/12 Push-ups
    2min REST

    EMOM6:
    10/12cal Row
    20 Air Squat
    2min REST

    EMOM6:
    8 Thruster 30/40kg
    2min REST

    EMOM6:
    8 T2B
    2min REST

  • CF Rush Workout

    7 Rounds For Time
    7 Handstand Push-Ups
    7 Thrusters @60/40kg
    7 Knees-to-Elbows
    7 Deadlifts @110/70kg
    7 Burpees
    7 Kettlebell Swings @32/24kg
    7 Pull-Ups

  • 12.7.2019 Workout

    For time

    15-12-9-6-9-12-15
    Power Snatch 50/35kg
    Box over burpees
    *20 Du´s after every round (loppuu tupliin)

  • 2km row Workout

    Row 2km for time

  • Run for thrusters Workout

    E4MOM for 12min
    400m Run
    Remaining time amrap Thrusters @ 42,5/30kg
    Result is number of thrusters.

  • 10.7.2019 Workout

    (Rinnalleveto kyykkyyn + 4 Etukyykkyä + viisi askelta eteenpäin + 5 etukyykkyä + 5 askelta eteenpäin + 5 etukyykky + 5 askelta eteenpäin + 5 etukyykkyä) x 5 (alhaalla Open gym alueella)

    "Jerk Drive" Dip 5x3@90-110%

    VAPU Te-otteella 5x8@70-80% (te)

    Suorinjaloin mave 5x5@100% (te)