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

  • Gone to the gym Workout

    Just keep working. Try to maintain all the sets unbroken. Running clock.

    *5 rounds
    5 burpees + 1 - 5 bar muscleups + 30 sec rest

    2 min rest

    *5 rounds
    9 wallballs + 5 toes to bars + 30 sec rest

    2 min rest

    *5 rounds
    7 box over burpees + 5 HSPU + 30 sec rest

    2 min rest

    *5 rounds
    7 cal row + 5 rower over burpees + 30 sec rest

    2 min rest

    5 rounds
    9 wallballs + 1 ropeclimb + 30 sec rest

    2 min rest

    5 rounds
    7 sandbag over burpees + 3 sandbag over the shoulder + 30 sec rest

    TC 47 min

  • Etukyykky Strength

    In 10 min, find your 3 RM front squat of the day.

  • 15-12-9 Workout

    15-12-9

    Barbell row supinated grip
    Push-press
    Ski/Row calories
    Lateral burpee over the barbell

    TC: 12 min

    Maksimipainot 50/35kg

  • 8.4.2019 Workout

    Shoulder press + TnG push press (floor)

    6 x 5@AHAP + Max Reps

    Working time 20 minutes

  • Jalkapumppia Workout

    4 rounds as heavy as possible!

    8 squat clean + 6 frontsquats + 4 thursters

    The aim is to do the set unbroken (TNG, not allowed to rest or regirp during the set), as heavy as possible. You can rest aa long as you need to between the sets. Time cap is, however, 10min.

  • Push press Strength

    3x10 reps @60-64-68% of 1 rm.
    rest 3 min between sets.

  • Rowing Intervals Workout

    36 Min In total

    90 Sec Row
    30 Sec Rest
    90 Sec Shuttle Sprint.
    30 Sec Rest

    Rowing pace should be around 2km pace and run should be hard but maintained throughout.

    Record average rowing pace and average run laps.

  • Death by shoulder press + strict pull up Workout

    ... Death By

    *odd min: strict pull up / C2B
    *even min: shoulder press, 60 %

    min 1. 1 pull up
    min 2. 1 shoulder press
    min 3. 2 pull ups
    min 4. 2 shoulder press
    min 5. 3 pull ups
    ...

    Go until you fail to add one rep to a minute.

    max 30 min

  • EMOM 10 Lateral burpees over the barbell + tng snatches Workout

    EMOM 10
    Every minute:
    6-8 Lateral burpees over the barbell + 3 tng power snatches
    -tavote saada tehtyä tämä 40-45 sekkaa joka kierros
    -skaalaa burpeiden määrää mikäli liikaa

    L1: 42,5/30kg
    L2: 50/35kg

  • 3 RFQ Workout

    3 rounds
    6-12 hardened ring rows
    30-60m KB front rack carrying
    rest about 2min and repeat. Challenge yourself, go hard and try add some power!