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

  • Long Endurance Workout

    90s On / 30s Off

    6-10 round:

    1) bike
    2) row
    3) ski
    4) echo / or run

    easy pace machine / nose breathing only

  • OPTIONAL ACCESSORY Workout

    EMOM x 10

    5-10 c2b / or pull up

    Scale rep scheme if needed / try to hit every set unbroken

  • Conditioning Workout

    For time with partner

    200 Double under (You GO, I GO )
    Then 6 rounds of
    12 box jump
    9 KB thruster @2x24/16kg
    6 Syncro burpee

    150 Double under (You GO, I GO )
    Then 6 rounds
    12 T2b
    9 Kb Hang clean@ 2x24/16kg
    6 Syncro burpee

    100 Double under (You GO, I GO )
    Then 6 rounds
    12 box jump
    9 KB STOH @2x24/16kg
    6 Syncro burpee

    Alternating rounds (relay)!

    Timecap : 38 mins

  • 18.1.2024 EasyWod Workout

    Wallball Shots

    AMRAP 6 Work 1:30 Rest 0:30

    Max Reps Wallball Shots 20/14p

  • Conditioning Workout

    For time:
    40/32cal Row
    20 Hang KB Clean and Jerk 20/14kg
    5 Rope Climbs 4m

    • Rest 2min

    30/24cal AB
    20 Box Jump Overs 60/50cm
    10 BMU

    • Rest 2min

    20/16cal Row
    20 Burpee over Rower
    15 Pull-ups

  • 17.1.2024 BasicWod Workout

    EMOM 12

    Minute 1 : 14 Box Step Overs
    Minute 2 : 15 Sit-Ups
    Minute 3 : 0:30 Deadhang

  • 16.1.2024 BasicWod Workout

    For time :

    100 Kettlebell Swing 24/16kg

    • EMOM 5 Air Squat ( Start at squats )

  • 16.1.2024 BasicWod Strength

    Deadlift

    6-6-4-4-2-2-2

    Go Every 2:30

  • Treeni 2 Workout

    Zone 2 alueella 40-60 minuuttia perinteisen hiihtoa ulkosalla tai sauvakävelyt
    tai
    Zone 2 alueella 40-60 minuuttia kardiolaitteilla salilla niin että 10-15 min aina yhtä
    liikemallia kerralla ennen vaihtoa.

    Lisäksi käytä aikaa palauttavaan rullailuun/venyttelyyn 15-30 min joko ennen tai jälkeen.

  • 2000m Row Progression (Day 3) Workout

    4 Sets:
    400m @Fast
    5 Strokes @Max Effort
    75sec @Easy btw sets.

    • Rest 4min

    2 Sets:
    200m @Fast
    60sec @Easy Pace
    - Rest 2min (after 2 sets)

    1 Minute sprint @Max effort

    • The fast paced intervals equal the average watts from your 6min test. The easy paced intervals equal 50% of the average watts from your 6min test.

    Score: Average watts from the 1min sprint.