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

  • 11.1.2024 Back Squat Strength

    Back squat

    Build to a heavy set of 5 (H5) for the day @ RPE 8 (82-85%)
    +
    1-2 x 8-12 @ 80-85%H5

  • "All The Nice Things" Workout

    For time:
    10-8-6-4-2
    Cal AB
    Thruster 43/30kg
    Cal Ski
    Bar Over Burpees

  • Conditioning Workout

    Partner wod ( You GO, I GO)

    100cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    80 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    60 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    40 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    20 cal row
    5 Syncro burpee to plate @20/15kg
    10 Syncro bear hug plate squat
    15 Syncro plate G2OH
    20 Double under each

    Timecap : 32 mins

  • Torstai 18.4. Workout

    Mobility

  • Rowing Intervals (DELOAD) Workout

    3 rounds:
    500m Row - easy
    250m Row - moderate
    250m Row - easy
    Rest 2:00 btw rounds

  • Painonnoston tekniikkatunti Workout

    Painonnoston tekniikkatunti.

  • WOD 12/04/24 Workout

  • WOD 15/04/24 Workout

  • Snatch Jump 5x3 Strength

    Snatch Jump 5x3

  • 15.4.2024 EMOM 20 Workout

    EMOM 20:00

    1) 12-18 (cal) Row
    2) 6-12 Wall-facing handstand push-ups
    3) 8-12 Burpee box jump overs, 24/20”
    4) 8-12 Toes-to-bars
    5) Rest

    The intent here is to work on key movement patterns for quarterfinals without accumulating too much volume. You can either aim to move fast each minute (and then rest more before the next) or move more steadily with less rest between the minutes