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

  • Morning intervals Workout

    5 min AMRAP of:

    10/7 Cal. Assault Bike
    8 DB Snatch 22.5/15 kg

    -Rest 2min-

    10/7 Cal. SkiErg
    10 Wall Balls 9/6 kg

    -Rest 2 min-

    12/8 Cal. Row
    10 Abmat Situps

    -Rest 2 min-

    10 Shuttle run (10m)
    12/8 Cal. BikeErg

    -Rest 2min-

    12/8 Cal Row
    5 Burpees Over Rower

    -Rest 2min-

  • Maastaveto Strength

    Maastavedon päivän tekninen maksimi.

  • Kettlebell Workout

    4 rounds
    max rep in 1 min

    Sumo DL high pull
    Goblet Thruster
    Am Swing
    Diamond Push-Up
    Close Stance RDL

    Rest: 2 mins

    Score: max rep of the 5 exercises / round

  • 23.3.2022 Basic Workout

    3 Giant Sets :

    8 Triceps press
    15 Tuck Ups

    Go Every 3:00

  • Push Jerk Strength

    Build to Heavy Set of 5
    Then..
    1x5 @ 90% of Heavy 5
    1x5 @ 80%

  • Hätähousu Workout

    21-15-9
    Box jumps
    Russian swing @24/18kg
    TC 05:00

  • Kettlebell Workout

    Amrap 8’
    10 x KB Hike ( dead stop russian swing)
    10 x alt Low Knee Up Down
    15 x KB V-Up

    Rest:2 mins

    Amrap 8’
    5-5 x Halo
    5-5 x Modified Crab Reach
    15 x KB Sit-Up Reach

    Rest:2 mins

    Amrap 8’
    10 x Bottoms-Up Goblet Press
    10 x Goblet Squat
    7-7 x Lunge Toy Soldiers

  • conditioning Workout

    EMOM 9
    1) 40s. cal ski
    2) 15 toes to bar
    3) 15 toes on plate RDL 2x 25/17.5kg

  • Conditioning Workout

    “Evil Cindy” in teams of 2

    AMRAP 12 mins
    5 C2b
    10 kipping HSPU
    15 wallball@9/6kg

    Other person double KB farmer hold @24/16kg

    2 mins REST

    AMRAP 10 mins
    5 burpee to plate
    10 box jump
    @60/50cm
    15 double under

    Other person double KB front rack hold @24/16kg

    2 mins REST

    AMRAP 8 mins
    5 wall walk
    10 Jumping pull up
    15 Jumping lunges alternating

    Other person double KB overhead hold@24/16kg

    If You put down the KBs, the partner must stop as well!

  • Gymnastics / Skill Workout

    5 rounds for time:
    60 DU
    7/7m DB OH Walking Lunges 25/17,5kg
    15 T2B
    7/7m DB OH Walking Lunges 25/17,5kg