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

  • COOL DOWN Workout

    5min running nose breathing only

    5-10 Down Dog to Cobra video

  • Easter 2020 Workout

    500 m Airbike
    40 kb swing 20kg (w)
    50 DU
    40 sit ups
    50 squats
    1000 m row

  • Air bike emom 10min Workout

    1 minute bike 10 cal
    2 minute bike 9 cal
    3 minute bike 8 cal
    4 minute bike 7 cal
    5 minute bike 6 cal
    6 minute bike 5 cal
    7 minute bike 4 cal
    8 minute bike 3 cal
    9 minute bike 2 cal
    10 minute bike 1 cal
    All out

  • Pääsiäiswod Workout

    Easter WOD
    1.Wallclimb
    2. HSPU
    3.Burpees
    4.Dips
    5.Situps
    6.Pullups
    7.HR Pushups
    8.boxjumps
    9.Toes-to-bar
    10.DU
    11.Deadlift with KB 32/24 kg
    12.Goblet Squat 32/24 kg
    13.Kettlebell Swing 32/24 kg
    14.Walking lunges steps with KB 32/24kg

    First round: 1 Wallclimb
    Second round: 1 Wallclimb + 2 HSPU
    Third round: 1 Wallclimb + 2 HSPU + 3 Burpees
    and so on

    Add always one movement each round.
    When 1-14 round is done then the WOD is ready.

  • 10 kierrosta Workout

    10 kierrosta

    Juokse 2 min kävele 1 min

  • Penaa Mavee Strength

    10x every 90s A and B
    A : 3 x deadlift
    B : 3 x bench press

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    3 rounds, 20sec ON, 40sec OFF

    1) Ring Support video
    2) Chin over Bar Hold

    RPE 3+ to 4+

  • Press method Antikainen wk 2 Strength

    Overhead press 4x6x70%

  • 10 rounds Workout

    30s. Air bike (Hard)
    30s. Rest
    30s. Ski (Hard)
    30s. Rest

    (goal: 10/7cal)

  • 7 rounds for time Workout

    CONDITIONING

    7 rounds for time:
    7 Hang Power Snatch
    7 Box over Jump (75/60cm)

    RPE 4

    Target: unbroken sets

    Loadings:
    Rxd: 40/30kg
    Masters: 40/30kg
    Tailored: 30/25kg