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

  • Muscle & Power, AV1 Strength

    OH squat 3x6 reps

  • Lepopäivä Workout

    Rest day - what did you do?

  • Kettlebell Workout

    A) For quality
    15-12-9-6 reps of:
    cyclist goblet squat

    floor press in glute bridge
    30/30m mixed carry after each sets (overhead + suitcase)

    • try to increase weights each set

    B) EMOM 16 mins. (4 rounds)
    1: 12 air squats + 12 russian swing
    2: 6 burpees + 6/6 snatches
    3: 12 sit ups + 12 alt. goblet lunges
    4: rest

    Rx: 28/20 kg

  • 060723 Torstai Workout

    Outdoor workout

    A) 4 rounds for time
    50m plate OH carry
    10 burpee to plate
    15 plate A-jump
    20 sit-up

    B) Accessory
    Accumulate:
    40-50/side russian twist (plate)
    40-50 push-up

    Huonon sään sattuessa treeni tehdään sisällä

  • EASY: JL AMRAPs Workout

    4:30 on - 3:30 off x3 with partner, YGIG, divide anyhow:
    a) 50/40 cal row - amrap kbs
    b) 50 sit up - amrap box get up
    c) 50 wb - amrap no-jump burpee

    Result: Total number of reps.

  • AMRAP10 Workout

    -8 high box jumps 75/60cm
    -10 t2b/ 16 leg raise
    -15m double KB OH walking lunges 2x 16/12kg
    -20 burpees over KB’s

  • Tiistai 18.7.23. BASIC Workout

    Warm Up
    1:00 Rowing
    1:00 Ski Erg
    1:00 AB
    second round with :45 work and moderate pace
    then

    wod

    EMOM 20
    min 1 - rowing
    min 2 - ski
    min 3 - ab
    min 4 - rest

    40 sec of working and 20 sec rest

    3-4 rounds
    8-12 burpees
    8-12 double kb deadlifts
    alt time full round with partner

    Finisher
    3-4 x 25+25m sandbag carrying on shoulder or 50m bear hug carrying
    work rest 1:2 (so 1 bag per 3 person)

  • Conditioning Workout

    EMOM 15 mins
    1: 50 double unders/75 single unders
    2: 10 toes to bar + max calories row/bike/ski
    3: rest

    rest 3 mins

    EMOM 15 mins
    1: 200m run
    2: 10 burpees + max DB thrusters@2x15/10 kg
    3: rest

  • 4.7.23 Workout

    90s ON, 90s OFF x8 (4x both)
    alternating A&B

    A)
    270/200m row + remaining time box step overs @2x22/14kg
    B)
    13 burpees + remaining time wall walks

  • Tiistain tempaukset Workout

    12 kierrosta:
    3 Tempausta (maasta, riipusta maasta)
    Sinkkuhyppyjä
    10-20-30-40-50-60-60-50-40-30-20-10