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

  • EASYWOD Workout

    7 min AMRAP

    Max matka kelkantyöntö 4 hengen joukkueissa, sopiva paino

  • Jelly Belly Workout

    50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
    40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
    30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
    20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
    10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

    Rx Barbell – 122.5/82.5

    • Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.

  • WOD 28/05/19 Workout

    15 Minute AMRAP

    20 Wall Balls 9/6
    15 Toes-to-Bar
    10 Squat Cleans 60/40

  • Conditioning Workout

    2 Squat Snatch EMOM10'

  • 27.5.2019 Masters EM Workout

    Raaka Rive, ponnistus korkeudesta lähtö 4x3@50%

    Rive + työntö 2+1@70%, 2+1@75%, 2+1@80%, 1+1@85%, 3 x (1+1)@90%

    Työntöveto 2@100%, 2@105%, 3x2@110%

    Stopilla etukyykky (3sek.) 3@70%, 3x3@75%

  • PURE GOLD!!! Workout

    Strength:
    3 X 5 deadlift

    Metcon:
    36 min
    3 min OTM 12/14 X deadlift (jokaisella alkavalla minuutilla)
    3 min assault bike
    3 min max. wall balls
    3 min rest

  • Sekaisin Fränistä Workout

    Partner workout
    For time:
    Buy out 100 DU (one can do double unders simultaneously)
    21 thruster (42,5 kg/ 30 kg)
    21 T2B
    15 thruster (42,5 kg/ 30 kg)
    15 pull up
    9 thruster (42,5 kg/ 30 kg)
    9 C2B
    15 thruster (42,5 kg/ 30 kg)
    15 Pull up
    21 thruster (42,5 kg/ 30 kg)
    21 T2B

    One does reps and other one must wait.

    Time cap 15 minute.

  • Long APE Workout

    12 min AMRAP
    800m row
    into reps in remaining time

    15 wallballs 20/14-> 14/10
    15 powercleans 95/65 -> 65/45 -> 55/35

    Rest 4 min

    repeat

  • Soutu ja Juoksu Workout

    Soutu 3km
    Juoksu 3km

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 1-2 Skin the Cat
    2) 10 Banded Pull-Apart, tempo 50X3 (5sec negative, 3sec hold at top)

    RPE 3