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

  • Skillmill Run + Assault Bike (zone2) Workout

    5 rounds:
    1K Skillmill Run + 3K Assault Bike
    - No rest btw rounds

  • Conditioning Workout

    Individual Workout
    2 mins ON/2 mins OFF x 5 sets
    5 x ( 1 push up + renegade row L,R)
    5 double DB DL
    5 jumping air squat

    Hard effort each set!
    After the rest pick up where you left off!

    Rest 2 mins

    AMRAP 10 mins
    20m Single arm DB OH carry LEFT
    20m Single arm DB OH carry RIGHT
    20 Plate G2OH @15/10kg
    20 Double under

  • WOD 17/03/25 Workout

  • 17.3.2025 Workout warmup Workout

    1:30/1:00/0:30 of each @ increasing pace
    1) BikeErg
    2) SkiErg
    +
    2 rounds
    5/side Half kneeling bottom-up presses
    5 Inchworms
    10 Tall kneeling halos
    35 Speed rope skips
    +
    Build to workout weight for DB Devil’s presses and CnJ
    * Practice few sets of wall balls and heavy DUs between sets
    +
    @ workout weight
    10/7 (cal) BikeErg
    4 Single arm DB devil’s presses, alt
    20 Double-unders
    10/7 (cal) RowErg
    8 Heavy Wall balls
    4 Single arm DB clean and jerks, alt

  • Extra Credit 20-07-2020 Workout

    Banded Glute Bridges: 4 x 10. Rest 60s.

  • Rowing intervals 8 x 1200m Workout

    Row 8 x 1200m. Goal is to stay just under the anaerobic zone. 2,5 min rest between sets.

  • Oly Workout

    Työntö
    A. Lämmittely (kevyt)
    4x 3+3+3
    Veto, pysäytyksellä polven alapuolella
    Rinnalleveto taskulta
    Ylöstyöntö saksiin

    B. Työsarja 1 (nousevat painot päivän raskaaseen)
    4-5x 1+1+2
    Rinnalleveto, pysäytyksellä polven alpuolella
    Rinnalleveto
    Ylöstyöntö saksiin

    C. Työsarja 2 (keskiraskas)
    4-5x 2+1
    Raaka rinnalleveto, riipusta polven yläpuolelta
    Raaka ylöstyöntö

    D. Vedot 3x3 (raskas)

  • Accessories Workout

    3 sets:
    10 Barbell Back Extensions, choose weight
    5 Bumper Plate Around the World (each way)
    10 Heels Elevated Goblet Squats
    5 High Box Jumps 80/60cm

  • LONG ENDURANCE Workout

    10-15min easy pace run or bike PK1-2
    .
    .
    EMOM X 32-30
    1) bike
    2) 10-15m hs walk / or 2-4 wall walk
    3) bike
    4) 10-20 GHD sit up / scaled V UP
    .
    .
    10-15min easy pace run or bike PK1-2

  • 15.3.2025 Builder Workout

    OMATOIMI LÄMPPÄ

    Amrap 1:
    1. Run 300m
    2. Row 300m

    Amrap 2:
    1. Ski 250m
    2. Leg raise 10
    3. Bicycle Crunch 15

    Amrap 3:
    1. Sled Pull 15m
    2. Assault Bike

    Amrap 4:
    1. Renegade push up 10
    2. Ball over shoulder 10
    3. Sit up 10

    Amrap 5:
    1. Wall Ball (max 100)

    2 Rounds (50min):
    Work: 4,25min
    Rest: 0,75min
    RPE 7-8