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

  • Rowing Club 3000 Workout

    3000 m row for time

  • BASIC CONDITION Workout

    25min amrap with partner
    30 squat cleans
    30 pull-ups/ring row
    40/50cal ergo

    – Athletes do ergo together but break up
    the cleans and pull-ups as needed.

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta laatua

    15 facepull
    15 kp hauiskääntö

  • Pull up, row & db snatch Workout

    At 0:00:
    - AMRAP of kipping C2B, pull up, kipping jumping pull up
    - 1 set only! (max 2 tries)

    At 4:00: E4MOM x4
    40-50% of max C2B / pull ups (same variation)
    16/12 cal row
    12 alt. db snatch (22,5 / 15)

    Tavoite: RPE 7-8 & 1,5-2min / intervalli (TC: 2:30)

    Treenin kulku: Kun kello piippaa 0:00 ota yksi pitkä leukasarja. Sen jälkeen huilia kunnes kello on 4:00. Tässä kohtaa alkaa ensimmäinen e4mom-intervalli, joita mennään yhteensä 5kpl. Näin ollen viimeisen intervallin päättyessä on kulunut 20min AMRAP-setistä.

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Cleans + 1 Pause Split Jerk ]
    1x [ 2 Cleans + 1 Pause Split Jerk ]
    1x [ 2 Cleans + 1 Pause Split Jerk ]
    1x [ 2 Cleans + 1 Pause Split Jerk ]
    1x [ 2 Cleans + 1 Pause Split Jerk ]

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 sec pause in the bottom of the dip for the split jerk.

    B,
    50-40-30-20-10 reps, for time of:
    Wall Ball@ 9/6kg
    Kettlebell USA Swing@24/16kg

    Goal: Sub 18 min

    C,
    5 rounds for quality of:
    Yoke Carry, pick load, 15m
    Rest 2 mins

  • EasyWOD 7.12.2023 Workout

    Voima
    E3MOM, 4 rounds
    8+8 single arm kb/db press

    WOD
    16min EMOM
    1.min 6-12 wall ball
    2.min 10-20 plank shoulder tap
    3.min 6-12cal ergo
    4.min rest

  • Endurance WOD Workout

    9 sets for consistency (3 each):
    A. 3 min amrap: 15 cal bike, 10 DB push press 30/20 lb
    B. 3 min amrap: 15 wall balls, 10 push ups
    C. 3 min amrap: 10 cal run, 15 sit ups

    90 s rest between sets.

  • Takakyykky (omatoimi) Strength

    6x3 V2

  • Itsenäisyyspäivän megawod Workout

    In groups of 3-4 - alternate between a, b, c & d:
    4 x AMRAP8 - rest 3 between amraps

    a) Buy in 1917m bike erg - into AMRAP
    8x8m sled push (YGIG)
    10 synchro db snatch (22,5 / 15) (synchro at the top)

    b) Buy in 1060m row - into AMRAP
    8 rope climb / 1 rope = 2-3 lying to standing (YGIG)
    16 synchro kbs

    c) Buy in 1040m ski erg - into AMRAP
    12 wall walk (YGIG)
    6 synchro no-jump burpee / up & down

    d) Buy in 64cal air bike - into AMRAP
    32 Toes to rings / hanging knee raise (YGIG)
    16 synchro air squat

  • 6.12.2023 🇫🇮 Workout

    TC 77min
    For sweat and Isänmaa!
    Split as desired (excluding syncros)

    6 box over (2 boxia päällekkäin)
    12 syncro sit up

    200 cal ergo
    80 burpee
    80 pull up
    200 cal ergo
    160 kb swing
    12 box over
    200 cal ergo
    120 air squat
    80 push up
    200 cal ergo
    120 suitcase dl
    120 sit up
    200 cal ergo
    23 box over
    28 devils press
    200 cal ergo
    6 box over
    12 syncro sit up