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

  • 10.11.2023 Barbell Cycling Workout

    3 sets, Go every 2-minutes

    6 Hang squat snatches (TnG )

    75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

    Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

  • 10.11.2023 Barbell Cycling Workout

    Barbell cycling

    3 sets, Go every 2-minutes

    6 Power snatches (Drop´n Go )

    75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

    Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

  • Vahvin Workout

    ⚡️⭐️⚡️🌟⚡️

  • Conditioning Workout

    AMRAP 6 min.
    2–4-6-8-10-…
    devil’s press@2x22.5/15 kg
    5 box jump over after each set

    -rest 3 min.-

    AMRAP 6 min.
    3-6-9-12-15-…
    dumbbell thruster
    5 burpee over dumbbells after each set

    -rest 3 min.-

    AMRAP 6 min.
    2-4-6-8-10-…
    box jump over
    5 devil’s press after each set

    -rest 3 min.-

    AMRAP 6 min.
    3-6-9-12-15-…
    burpee over dumbbells
    5 dumbbell thruster after each set

  • 9.11.2023 Accessory Workout

    Landmine Circuit – 2 to 3 rounds @ your own pace

    8 – 12/arm Landmine half-kneeling press
    8 – 10/arm Landmine (Meadows) row
    8 – 12/leg Landmine single-leg Romanian deadlift
    6 – 8/leg Landmine single-leg skater squat

  • 9.11.2023 Intervals Workout

    3 Sets of intervals

    A1. 8-minute EMOM (0:30/0:30)

    Row for Calories

    A2. 8-minute EMOM (0:30/0:30)

    Echo bike for calories

    A3. 8-minute EMOM (0:30/0:30)

    1) Row for Calories
    2) Echo bike for calories

    4-minute BikeErg @ easy pace b/t sets

    Each interval is 30-seconds on/30-seconds off of row and Echo bike. This should be a pace that you can maintain (barely) for the 30-seconds, and recover and repeat your effort on 30-seconds of rest. Think around or a little faster than a 5-minute max effort pace.

  • Ke 8.11.2023 kisa: pääliikkeet Workout

    Kyykky 3x85%

    Penkki 3x85%

    Maastaveto 3x85%

  • Muscle & Power, CORE Workout

    7 sets of:
    60s Plank hold
    30s Rest

    Then 50 AMSU

  • KAHVAKUULA RUUVIKATU Workout

    40 MIN (45sek/15sek)
    1. Russian swing raskas
    2. Askelkyykky
    3. Abmat situp
    4. High pull
    5. DU / SU
    6. Rinnalleveto
    7. Rengassoutu
    8. Burpee
    9. Thruster
    10. Boksihyppy/-askellus

  • 8.11.2023 BasicWod Workout

    EMOM 9

    1 Minute : 7-10 Strict Pull-Ups
    2 Minute : 35 Single Unders
    3 Minute : 7-10 Push-Ups