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 15.1.2024 Workout

    Voima
    E3MOM, 4 rounds
    strict pull up 4-6
    (matala tanko/kuminauha)

    WOD
    PariWOD For Time (you go, i go)
    40 cal ergo
    40 push press
    40 KB swing
    40 Wall Ball
    40 sit up
    40 up down

  • 25.1.23 Strength

    EMOMx10:
    1 (squat) snatch

    Vika kerta! :)

  • 25.1.23 Workout

    E3MOM x6 (A+B+A+B+A+B)

    A)
    11/8 cal bike
    10 shoulder to oh @2x22/14kg
    5-10 pull ups

    B)
    11/8 cal bike
    10 weighted lunges @2x22/14kg
    5-10 toes to bar

  • 13.1.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 13.1.2024 Workout warmup Workout

    2 rounds
    5 Inchworms
    10 Handstand shoulder taps
    15m/side Front rack + Overhead carry
    10 Tension swings
    +
    2 rounds @ increasing pace
    6 Toes-to-bars
    4 DB snatches
    1 Handstand walk
    4 Burpee pull-ups
    60-second Air bike/SkiErg after each round (alternate)

  • Burpee Box Jump Overs Workout

    EMOM 10:
    10 Burpee Box Jump Overs 60/50cm

  • 12.1.2024 AMRAP 5 Workout

    5-minute AMRAP

    Handstand push-ups*

    • Every time you break a set, perform 35 Double-unders before your next set You can do these as 1) deficit, 2) strict or 3) kipping (choose a variation that is challenging but allows you to keep moving without long rests after the DUs)

  • 12.1.2024 AMRAP 6 Workout

    6-minute AMRAP

    15 (UB) Thrusters @ 43/30kg
    15/12 (cal) BikeErg

    Pacing. You can make this as challenging as you want by moving faster on the BikeErg between thruster sets.
    Intent. Accumulate unbroken sets of thrusters to develop your ability to hold onto your sets even under fatigue. Adjust bike pace relative to your capacity (i.e. use it to recover just enough to be able to do your next set of thrusters unbroken)

  • Core Work Workout

    3 Rounds:
    1min Sorenson Hold
    20 Hollow to Knee Tuck-ups
    - Rest as needed

  • DB Bicep Curl Strength

    4x15/15 Alt. DB Bicep Curls
    - Rest 2min btw sets