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

  • "Like A Rabbit" Workout

    3 Sets:
    10 T2B
    10 Burpee Box Jump Overs 60/50cm
    10 T2B
    10 Burpee Box Jump Overs
    10 T2B
    - Rest 1:1 btw sets

  • KB Press & BB Bent Over Row Strength

    3 sets:
    10 Alt. Straddle Seated KB Presses
    5 Supinated Grip Barbell Bent Over Rows (go heavy)
    - Rest 2-3min btw sets

  • Circuit - Torstai Workout

    LÄMMITTELY

    2 Kierrosta, :40s töitä / :20s lepo
    1) Jefferson curl
    2) Polvien nosto roikunnasta / Hitaat “knee tuck”it.
    3) Gorilla soutu
    4) Coepenhagen -pito
    5) Boxille askellus
    6) Käsipainoilla voimakääntö lattiasta + Kyykky puntit olalla

    KIERTOHARJOITUS

    3 Kierrosta, 1:00 min töitä / :20s lepo
    1) Jefferson curl
    2) Polvien nosto roikunnasta / Hitaat “knee tuck”it.
    3) Gorilla soutu
    4) Coepenhagen -pito
    5) Boxille askellus
    6) Käsipainoilla voimakääntö lattiasta + Kyykky puntit olalla

    HUOMIOITA

    Tässä harjoituksessa rakennetaan kattavasti perusvoimaa keskivartaloon ja jalkoihin. Hyvin onnistuneessa harjoituksessa saat tehtyä hyvällä poltteella pitkähköjä sarjoja putkeen. Minuutin sisällä voit ottaa nopean mikrotauon tarpeen vaatiessa. Panosta siis laatuun ja tuntumaan. Coepenhagen pidossa vaihda puolta esimerkiksi :20-25s jälkeen.

  • WOD 26/02/25 Workout

  • Conditioning Workout

    Partner workout

    3 rounds of
    20”-20” Partner Hs hold
    20 syncro Db snatch@20/12,5kg (10/side)
    20 syncro medball sit up@9/6kg
    20 partner wall ball above rack@9/6kg

    2 rounds of
    50”- 50” Partner Forearm plank (one at a time)
    50 - 50 double under (one at a time)
    50 burpee ( you GO, I GO )
    50 syncro air squat

    1 round of
    80” - 80” waiters walk@15/10kg ( one at a time )
    80 plate G2OH @15/10kg (You GO , I GO )
    80 ring row (You Go, I Go)
    80 m dumbell bearcrawl ( 40m each, one at a time ) @2x20/12,5kg

    Timecap : 40 mins

  • 27.2.2025 BasicWod Workout

    In Team of Two: For time

    Bike 200 calories
    Other hold Deadlift bar 60/40kg

    Change as you like

    TC 20

  • SKILL Workout

    kipping pull up/C2B

    E2MOM, 5 rounds
    3-10 kipping pull up/C2B
    10-50 DU/SU

  • Back squat 2x4 Strength

    Back squat 2x4

  • Kettlebell Workout

    A)
    4 complexes
    5 dead clean ( right)
    5 march in front rack position
    5 dead clean (left)
    5 march in front rack position

    B)
    4 complexes (right + left )
    1 kickstand row
    2 dead clean
    3 single arm dead stop swing

    C)
    AMRAP 10’
    60 single arm snatch
    then in the remaining time :
    10 up down + double KB clean
    10 double KB swing

  • CrossLifting Workout

    A)
    Every 1:30 x 10 sets
    Power snatch Double
    2 sec pause in receiving pos. Each rep
    - weights 60-85%

    B)
    WOD
    5x 3 mins
    15/12cal row/bike/ski
    10 lateral burpees
    Max rep power snatch in remaining time!
    Weights :
    Set 1: 35/25kg
    Set 2: 43/30kg
    Set 3: 47/33kg
    Set 4: 52/35kg
    Set 5: 60/40kg