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

  • Day 51 - Competition prep Workout

    Warm-up: 2 rounds: 2 min easy ski erg + 10 s fast + 2 min easy bike-erg + 10 s fast

    A: 2 rounds:
    2 min moderate/fast ski erg
    1 min recovery pace ski erg
    2 min moderate/fast bike-erg
    1 min recovery pace bike-erg

    B: 4 rounds:
    4-7 ring mu
    1 min rest between

    Cool-down: Walking outside for 10 min + 10 min mobility

  • Deadlift Strength

    DL: 3x5 (75%, 80%, 85%)

  • 10.2.2023 Open Workout 22.3 Workout

    For time:

    21 Pull Ups
    42 Double Unders
    21 Thrusters 42,5/30kg
    18 Chest to bar Pull Ups
    36 Double Unders
    18 Thrusters 52,5/35kg
    15 Bar Muscle Ups
    30 Double Unders
    15 Thrusters 60/37,5kg

    TC 12

  • What is the workout Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

  • Päivän treeni 11.2.23 Workout

    LÄMMITTELY
    Tekniikkatikkaat
    AMRAP 5
    5 ylivienti kumpparilla
    3-5 mittarimato
    3-5 lapsen lepoasento - kobra

    CORE
    3 kierrosta, 30s/puoli
    1. Kumppari tolpassa - toim. askelkyykky (kädet suorana)
    2. Levypainon kanssa alasvienti sivulle ja ponnistus
    3. Sivulankku + ylävartalon kierto (paino mukaan)
    4. Lantionnosto + minikumppariveto
    5. Lonkankoukistaja istuen (esteen ylitys)
    6. Toispolviseisonnassa kumppari kierto

  • WOD: Partner AMRAP Workout

    AMRAP20 w/ partner, divide reps anyhow:
    20 pull up
    20 burpee
    25/20 cal row

  • UNBROKEN 2022 Event 7 - Lights out Workout

    For the time of
    15 Thruster
    6 Bar Over Burpee
    12 Thruster
    6 Bar Over Burpee
    9 Thruster
    6 Bar Over Burpee
    6 Thruster
    6 Bar Over Burpee
    3 Thruster
    6 Bar Over Burpee

    • no time cap
    • @ 25/35

  • Muscle ups babe! Workout

    3 rounds for max reps of:
    10/7 Muscle-ups
    Rest 1 min
    7/5 Muscle-ups
    Rest 1 min
    max rep Muscle-ups

  • 8.2.2023 BasicWod Workout

    AMRAP 13

    21 Box Step Overs 24"/20"
    21 Kettlebell Swing 24/16kg
    15 Kettlebell Squat 24/16kg
    15 Burpee Over Kettlebell
    9 WallBall
    9 Push Ups

  • 8.2.2023 BasicWod Strength

    Reverse Lunge

    2 x ( 6 + 6 )
    2 x ( 4 + 4 )
    2 x ( 2 + 2 )

    Go Every 3:00