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

  • Cooldown Workout

    15-20min Monostructural Work
    - Keep it light (damper 1-3)
    - Easy recovery pace

  • 25.1.2024 BasicWod Workout

    Basic Endurance

    6 minutes Ergo
    ….into 3 Rounds:
    15+15 Banded Side Crunch
    15+15 One ARM KB Swing
    0:40 Plank Jold
    6 minutes Ergo
    ….into 3 Rounds:
    15 Box Step-ups
    15 Tuck Ups
    30 Lunges

  • 4.12.2023 BasicWod Strength

    Front Squat ( First rep 2 seconds pause on bottom )

    5 x ( 1 + 3 ) Build In Heavy

    Gp Every 3:00

  • LOUNAS KAHVAKUULA RUUVIKATU Workout

    EMOM 42 (40sek työ / 20sek huili)
    - Heiluri
    - Farmarikävely
    - Wall walk
    - Thruster
    - Ergo "kovaa"
    - Huili

  • Finisher 24-01-2024 Workout

    FINISHER

    3 SETS
    12/12 Single Arm Banded Dante Rows
    10/10 SA KB Upright Rows
    8/8 KB Around the Worlds
    -Rest As Needed b/t Sets-

  • Basic-Wod Workout

    3x

    4min Row (75-85% of max bpm)

    2min bar travel / hang practice

    2min turkis get up practice

  • Barbell Klubben Strength

    A.1) Muscle snatch + Drop snatch + ohs w/10.sec pause atg
    2+2+1 ~10min

    B.1) Snatch
    60%×3 70%×3(×2) 80%×3(×2)

    C.1) 3.position hang power clean (above knee, below knee, low hang)
    1+1+1
    60%×1 65%×2 70%×3

    D.1) Jerk off rack w/3.sec pause @catch
    60%×3 70%×3(×2) 80%×3(×2)

    E.1) Bench press w/3.sec pause @chest
    4×4

  • 23.1.2024 BasicWod Workout

    EMOM 12

    A) 8-12 Shoulder Press
    B) 24-30 Jumps over Barbell
    C) Plank

  • 23.1.2024 Intervals Workout

    A1. 4 x 3:00 AMRAP

    Buy-in: 20/15 (cal) Row
    +
    AMRAP in the remaining time of:
    6 KB clean and jerks @ 2 x 24/16kg
    12 Wall balls @ 9/6kg
    36 Double-unders

    A2.4 x 3:00 AMRAP

    Buy-in: 20/15 (cal) Row
    +
    AMRAP in the remaining time of:
    9 Power snatches @ 35/25kg
    6 Bar-facing burpees
    3 Bar muscle-ups

    Rest 2:00 b/t intervals
    Rest 4:00 between A1 and A2

    Feel. These are intended as fast, hard intervals that are still sustainable for the 3 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
    Begin with a hard row buy-in to each in AMRAP that allows you to transition quickly and get straight to work. Aim to keep each movement after the row unbroken while still maintaining a consistent pace on the rower.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement

  • 3.1.2024 BasicWod Strength

    Bulgarian Split Squats w/ Dumbbells

    4 x ( 4 + 4 )

    Go Every 2:30