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

  • 7.1.2023 Thruster & CTB Workout

    For time :

    10-9-8-7-6-5-4-3-2-1

    Dumbbell Thrusters 22,5/15kg
    Chest to Bar Pull Ups

    After each round 30 DU´s

    ( 10 - 20 )

  • AMRAP 10 Workout

    60 bar-facing burpees
    30 overhead squats (90/120 lb)
    10 muscle-ups

    ScaledWOD
    AMRAP 10:
    40 burpees
    30 overhead squats
    10 jumping c2b

  • 7.1.2023 Warmup Workout

    1:00 Banded Hip Flexor Stretch ( Each )
    1:00 Front Rack Stretch
    1:00 Banded Lat Stretch ( each )
    1:00 Squat Hold

  • Endurance WOD Workout

    4 rounds:
    A. 7 min amrap:
    18/14 cal row
    14 KB swings
    7 burpees

    B. 7 min amrap
    150 m run or 400 m bike
    14 med ball cleans
    7 pull ups

    3 min rest after each round. Alternate amraps for total 2 of each.

  • 11.1.2023 Handstand Walk + GHD Workout

    On The 2:00 x 5 Sets :

    20m HS Walk
    20 GHDSU

    ( Skaalaa GHDSU määrää, jos tarvii )

  • BikeErg workout Workout

    BikeErg Interval
    5 Sets
    1 Min Easy, Standing, High Damper (55-60 RPM),
    1 Min Hard, Seated, Low Damper (95 RPM)
    No rest between sets.

    -Rest 3 Min-

    5 Sets
    1 Min Mod, Standing, High Damper (60-65 RPM),
    1 Min Mod, Seated, Low Damper (85 RPM)
    No rest between sets.

    -Rest 3 Min-

    5 Sets
    1 Min Hard, Standing, High Damper (65-70 RPM),
    1 Min Easy, Seated, Low Damper (75 RPM)
    No rest between sets.

  • Conditioning Workout

    4 rounds, each round for time, of:
    25/20cal AB
    25 WB 9/6kg
    15 Burpee Box Jump Overs 60/50cm
    - Rest 2:30 btw each round.

    This workout will be tough and cause your heart rate to explode. Take this as a learning experience and find where your skills allow you to push and where you will need to pull back to recover a bit. The longer rest period will help you to recover, so make the most of it by pushing hard each round!

  • Snatch Work Workout

    For quality, the following complex for 20min:
    2 Strict Snatch Grip Presses + 2 Snatch Balances + 2 OHS
    - Go by feel
    - Post total kg, e.g.: 5 sets with 40kg =200kg

  • Loppiaisen humppa Workout

    Team of 2
    5 rds

    50 push-ups
    40 wb
    30 t2b
    20 pistos
    10 wall walks

  • 6.1.2023 GHD + Rope Climbs Workout

    4 Rounds For time:

    25 GHD Sit-Ups
    4-3-2-1 Rope Climbs

    TC 12