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

  • 22.2.2023 Lego Land Workout

    4 Rounds For Time:

    25-20-15-10 Burpees Over Rower
    500/450m Row
    75 Double Unders

    Time cap 20

  • grip what Workout

    12min AMRAP

    25 cal row
    50m DB Farmers carry
    25 GHD Sit ups

    @ 2x25/30kg

  • Pyörä ja askelkyykky Workout

    Bike erg: 100-80-60-40-20cal

    Väleissä 30 askelkyykky kävelyä 16kg kuulan kanssa

  • 21.2.2023 BasicWod Workout

    EMOM 36

    Minute 1 : 5 Deadlift 65 - 75%
    Minute 2 : 0:40 Reverse Plank
    Minute 3 : 10 - 15 Hanging Knee Raise
    Minute 4 : 10 Romanian Deadlift w/ Kettlebell
    Minute 5 : 12 Ring Row
    Minute 6 : Rest

  • Talvikarkelot 2023 event 3 Workout

    Laji 6:
    Amrap 5 min

    10x Synkronoitu maastaveto, yhteispaino 110 kg
    10 x leuanveto (3x hyppyleukaa= 1 leuka)

    laji 7:
    Min 7-11

    Kilpailija A max reps penkkipunnerrus 90 s 30 kg
    Kilpailija B max reps penkkipunnerrus 90 s 30 kg

    Laji 8:
    Tehdään samaan aikaan lajin 9 kanssa min 13-28
    Aikaa vastaan (tc 15 min)

    120 burpee box over (12 toistoa kerrallaan)

    Laji 9:

    Max cals row (15 min)

  • Talvikarkelot 2023 event 2 Workout

    Laji 4:
    Aikaa vastaan, tc 7 min

    Kilpailija A koko setti, kilpailija B sama,, kilpailija A koko setti, kilpailija B

    5 silmukkajuoksu (7+7 m) + 8 käsipainotempaus vuorokäsin (12,5 kg) + 5 silmukkajuoksu + 8 db tempaus

    Laji 5:
    Amrap 22 min

    10 x 14 m askelkyykkykävely 16 kg kb
    30 burpee swing 16 kg kb (kuula pään yläpuolelle suorille käsille)

    7 m askelkyykkykävelyä = 1 rep

  • BikeErg workout Workout

    "BikeErg Workouts Lactate Clearance"
    2 Min Easy,
    5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
    2 Min Easy
    5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
    2 Min Easy
    5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
    2 Min Easy

    5 Sets:
    10 Sec Seated Sprint at Max RPM
    10 Sec Seated Sprint at Max RPM
    10 Sec Standing Sprint on High Damper
    10 Sec Standing Sprint on High Damper
    *Rest 20 Sec Easy between reps and 2 Min Rest between sets.

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    40 Toes-to-bars
    -- then --
    4 rounds of:
    20 Box Jumps, 60/50cm
    20 Alternating Dumbbell Snatches, 22,5/15kg
    -- then --
    40 Toes-to-bars

    Goal: Sub 18 min

    B,
    4 rounds for quality of:
    5 Ring Glute Bridges
    Copenhagen Plank, L 10 secs/R 10 secs
    10 L/10 R Banded Clamshells

  • Split Jerk Strength

    8 sets of Split Jerk
    Set 1: 3 @70%
    Set 2: 2 @75%
    Sets 3-4: 2 @80%
    Sets 5-6: 2 @85%
    Sets 7-8: 1 @87%
    - Rest as needed btw sets.

  • SkiErg Conditioning Workout

    3 rounds, each round for time, of:
    21cal Ski
    Rest 30 secs
    15cal Ski
    Rest 30 secs
    9cal Ski
    —— Rest 1 min ——
    15cal Ski
    Rest 30 secs
    12cal Ski
    Rest 30 secs
    9cal Ski
    —— Rest 1 min ——
    12cal Ski
    Rest 30 secs
    9cal Ski
    Rest 30 secs
    6cal Ski
    - Rest 3 mins btw rounds