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

  • Core Work Workout

    5 sets:
    15 GHD Sit-ups
    20+20m SA Suitcase Carry
    - Rest as needed btw sets

  • Conditioning Workout

    10min Machine A
    Every 2min:
    30 DU

    3min REST

    10min Machine B
    Every 2min:
    30 DU

    Score: Total calories

  • STAMINA Workout

    32min EMOM
    1.min Ski 9-16cal
    2.min Bike 9-16cal
    3.min row 9-16cal
    4.min rest

  • WOD 18/01/24 Workout

  • 16.1.2024 Strength Circuit Workout

    Rotate A1/A2/A3, 3 rounds

    A1. Back rack reverse lunge – 3 x 6/side @ RPE 8 (2 RIR on all sets), rest 1:00 before A2
    A2. Strict dip- 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 1:00 before A3
    A3. Standing single arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR on all sets) rest 2:00 before A1

  • 18.1.2024 EasyWod Workout

    Frontrack Reverse Lunges + Front Squat

    7 Sets Of ( 4 + 4 Lunges + 5 Front Squat )

    Go Every 3:00

  • Gymnastics / Pulling Strenght Workout

    A)
    3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
    - Rest 1:15 btw sets
    B)
    5min Butterfly Kip Practice
    C)
    EMOM 5:
    - Unbroken C2B, 10% of your last weeks 5min AMRAP-test

  • EASY: Upper body & ergos w/ partner Workout

    90s on / 45s off for 3 rounds w/ partner - divide working time evenly:
    a) arm-over-arm sled pull
    b) ski erg
    c) double db bench press
    d) air bike
    e) sandbag carry

    Rasittavuus: RPE 7-8, vetäise diesel käyntiin ja anna puksuttaa.

  • SKILL Workout

    kipping pull up/c2b

    E2MOM 5 rounds
    3-10 kipping pull up/c2b (unbroken)
    10-20 wall ball

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 8 RASKAS KUULA
    - Russian swing x 20
    - Maljakyykky x 15
    - Kuulan siirto lankussa x 10+10
    - Vuorikiipeilijä x 40

    EMOM 12
    - Hollow rocks x 30
    - Cluster x 12

    AMRAP 8
    - Rive+työntö x 20
    - Sit out x 20
    - Tempaus x 20
    - Tähtilinkkari x 20