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

  • 27.11.2023 PK Workout

    Chest Supported DB Row

    5 x 6 - 8

  • 27.11.2023 PK Strength

    Hang Power Snatch, above knee ( Use Blocks )

    4 x 2 @ 60-70% OF PS
    4 x 1 @ 75-85% OF PS

  • SUNDAY with KETTELBELLS Workout

    A. 5RfT:
    (2xKB 8kg)
    6xfront squat
    6xclean
    6xpress
    15xswig
    6xbent row
    10xburpee

    B. abs
    50xrussian twist
    40xsit ups
    30xV-ups
    20xgrobstand
    10xK2E

  • "Thunderstruck" Workout

    6 Rounds for time:
    10 Hand Release Push-Ups
    10 KBS 32/24kg
    30m Skillmill Sled Push (7/6)
    10 V-ups
    10 WB 9/6kg
    30m Farmer's Carry 2x25/17,5kg

  • Pe 24.11.2023 kisa: pääliikkeet Workout

    Kyykky 1x92,5%

    Penkki 1x92,5%

    Maastaveto 1x92,5%

  • Conditioning Workout

    For time:
    15/12cal AB
    5 Bar Over Burpees
    5 Thrusters 43/30kg
    20/16cal AB
    7 Bar Over Burpees
    7 Thrusters
    25/20cal AB
    9 Bar Over Burpees
    9 Thrusters
    30/24cal AB
    11 Bar Over Burpees
    11 Thrusters

  • OPTIONAL Workout

    2-4 rounds:

    10 snowangel
    10+10 suitcase deadlift

  • SKILL Workout

    pull over skills

    Every 90s, 5 rounds
    1-4 pull overs
    10-15 wall balls

  • Muscle & Power, CORE strength Workout

    4 sets of:
    6 OH squats
    12 Weighted AMSU
    Rest

  • 7.12.2023 Descending Intervals Workout

    Descending intervals

    4-min @ Hard pace*
    3-min @ easy recovery pace**
    +
    2x
    3-min @ Hard pace*
    2-min @ easy recovery pace**
    +
    3x
    2-min @ Hard pace*
    1-min @ easy recovery pace**
    +
    4x
    1-min @ Hard pace*
    30s @ easy recovery pace**

    • This should be a pace that you could keep for a 8-12 minute all-out effort. ** This should be around RPE 4-5/10. *** Calories on Erg

    For these intervals, choose one modality (Run, BikeErg, Air bike or Row). You’ll be using this same modality for the next 2-weeks so choose one you want (need) to focus on.
    You can either stay on the same modality for the recovery intervals OR choose a different one (for example, hard efforts running and recovery on BikeErg OR other way around).