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

  • Strict TTB or Garhammer Raise Workout

    Strict TTB
    3 - 5 sets of 5 reps

    or

    Garhammer Raise
    3 - 5 sets of 5 - 10 reps

    Based on strength

  • AMRAP 20 min Workout

    AMRAP 20 min

    in Teams of 2
    1 round per person, while team mate recovers

    8 CTB Pull-ups
    7 m (ish) Dual KB OH Walking Lunges
    8 Burpees
    7 m OH Walking Lunges

  • la wodi Workout

    emom 15min
    3 sets of

    1. ghd 10
    2. 12 hand release push up
    3. 12 box jump over
    4. 2 walk walk + 10s hold at the top
    5. Air runner (fast) 50s

  • OX-WOD Workout

    15min AMRAP

    12 cal
    8 push-ups
    12 sit-ups
    8 push-press
    12 KB swing

  • 6.1.2024 Skills Workout

    “Plan – Do – Reflect”

    • Choose 3 to 5 movements (parts) to work on today

    2 or 3 rounds of:
    2-minutes @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
    2-minutes: 4-10 Handstand push-ups, go every 30 to 40-seconds
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
    2-minutes: 4 – 8/side Single leg squats (alt), go every 30 to 40-seconds
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
    2-minutes: 6-12 Chest-to-bar pull-ups, go every 30 to 40-seconds
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
    2-minutes: 1-3 x 25’ (7.62m) Handstand walk, go every 30 to 40-seconds
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
    2-minutes: 1-3 Rope climbs, go every 30 to 40-seconds

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E4MOM x 5-8

    500m row / Moderate pace

    PK 2 - VK 1, NOT ALL OUT !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • 28.12.22 Workout

    AMRAP x15
    max cal bike
    every 3min: 1 round of “macho man” @60% of your C&J

    Tulos: metrit pyörässä

    1 round of “Macho Man”
    3 power cleans
    3 front squats
    3 push jerks

  • 11.1.2024 PK Strength

    Front Squat

    6 x 2 @ 80%

  • 5.1.2024 Row Workout

    2 Sets

    1000m Row @ < 24spm (strokes per minute)
    750m Row @ 24-28spm
    500m Row @ 26-30spm
    250m Row @ > 30spm

    Rest 2:00 b/t intervals
    Rest 6:00 b/t sets

    Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1km piece. Then increase your rate to moderate for the 750m (24-28spm) and finally increase to a higher rate for the 500m (26-30spm) and 250m (>30spm).

  • 5.1.2023 Front Squat + Back Squat Strength

    Front squat + back squat

    5 + 6-10 @ 76-82%1RM FS (2 RIR on FS)
    4 + 6-10 @ 78-84%1RM FS (2 RIR on FS)
    3 + 6-10 @ 80-86%1RM FS (1-2 RIR on FS)

    Rest 3:00-4:00 b/t sets