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

  • WOD 30/05/24 Workout

  • Skill day Workout

    30s on / 30s off for 5 rounds for quality:
    a) pistol squat / band assisted pistol / pistol to box / foot-behind ankle s.l. squat
    b) strict t2b / knees to chest / toes to rack
    c) push up
    d) DU
    e) rest

    Huomioita: Ei tarvitse tehdä yhtä pitkää sarjaa koko työajan läpi vaan voit pilkkoa osiin.

  • Itämeri Run 4 Workout

    1-2x
    1x 800m
    1x 600m
    1x 400m
    1x 200m

    -90s palautus matkojen välissä, 3-5min palautus kierrosten välissä.

  • 30.5.2024 EasyWod Strength

    Chest Supported Dumbbell Row

    6 x 6

    Go Every 2:30

  • Conditioning 03-12-2023 Workout

    AMRAP x 7 MINUTES
    Cal Row/Bike/Ski
    Rest 3:00
    AMRAP x 7 MINUTES
    6 Push-Ups
    8 Alt. Lunges
    15m/15m Single Arm Farmer Walk @ heavy
    Rest 3:00
    AMRAP x 7 MINUTES
    Cal Row/Bike/Ski

    • RPE 8

  • Conditioning Workout

    Partner Workout
    Amrap 16 mins
    2 rope climb
    4 wall walk (best effort)
    8 cal row
    16 alt. Dumbell lunge (8/8) @2x22,5/15kg
    32 double under

    Complete waterfall style , so P1 completes rope climb , P2 wall walk, then P1 cal row and P2 lunges and so on.

    Rest 3 mins

    Every 3 mins x 4 sets
    20 syncro alt. Hang snatch @22,5/15kg
    10 syncro goblet squat
    5 syncro dumbell burpee

  • 27.5.2024 BasicWod Workout

    Front Foot Elevated Lunge ( Barbell on back )

    5 x ( 5 + 5 )

    Go Every 3:00

  • Build it Workout

    12-17-22
    Elevated frog hip ups
    Banded 90 shoulder external rotations

    3 rounds
    6+6 plank to side plank
    20 alt. Barbell curtsy squats

    3 rounds
    15+15 seated banded upperbody rotations
    6+6 side lying shoulder rotations

  • Pe 24.5.2024 sisäänajo 3 maastaveto Strength

    Maastaveto 3x6x60%, 1x70%, 1x80%

    Sumo high pull 4x15
    -kahvakuulalla

    Pystypunnerrus 5x10
    -noin 40%

    Yhden käden kulmasoutu 5x20 / käsi
    -voit tehdä pystärin ohessa

  • Sunnuntain Pitkä Workout

    8× 6min

    1) Kone

    2) 8-10 toistoa liike
    Dead bug
    Kuppipito 20s
    Yhden jalan lantionnosto

    3) Hölkkä

    4) 8-10 toistoa liike
    Karhusta kobra
    Lapaveto + rento roikunta
    Rintalihasten venytys 20s/puoli