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

  • Kisa 6.7.2021 Workout

    3 kierrosta
    20 wall ball (15 unbroken)
    10 HSPU / 10 dip + 10 kapea HRPU
    15 T2B / 15 sit ups + 15 knee raises
    10m HS walks / 5 wall climb
    TC 15min

    Rest 6min

    30 kipping HSPU / 25 push ups + 25 HRPU
    45 T2B / 30 sit ups + 30 knee raises
    60 wall ball
    30 HS walks / 12 wall climb
    TC 15min

  • Annie Workout

    50-40-30-20 and 10 rep rounds of:
    Double-unders
    Sit-ups

  • Etukyykky proge (OT) Strength

    Viikko 3

    2 Etukyykkyä pysäytyksellä, nousu keskiraskaaseen (v2)

    2x5 normitempo v3 (n.65-70%)

  • Big Mamas Tabata Workout

    “Big mamas tabata”
    Wall balls
    TTB
    Row for cal
    Power clean 60/40kg

    Tabata = 8x 20sec on/10 sec off
    1 tabata of each exercise
    Workout is done on a running clock.
    No rest between exercises.

  • Weightlifting Workout

    A:Muscle snach 2 Rm
    B: Clean pull + hip power clean +hip squat clean up to heavy
    C: Emom ‘8:
    1. 5x tng snach pull @max snatch
    2.Alt. DB snatch x8-8

  • Fredag 2/7 2021 Workout

    Snatch complex
    E90S for 12min (8sets)
    1 Snatch DL
    2 Snatch pull
    1 Snatch
    +
    6rft
    5 D-ball over Shoulder
    50 DU

  • Friday Workout Workout

    For Quality
    Every 4 min for 16 minutes (4 sets)
    5-15m hs walk (max :45 sec)
    8-15 toes to bars
    5-15m hs walk (max :45 sec)

    scale hs walk to 2 perfect form wall walks.
    This is gymnastic skill workout, goal is unbroken sets on both movements.
    target sub 2.5 min , cap 3 min.

  • KatinkultaWod Workout

    21-15-9
    Air Squat
    Burpee
    Run 750m

    Kierrokset vuorotellen parin kanssa

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD Workout

    @0:00
    “Jackie”
    1000m row
    50 thrusters 45/35
    30 pull-ups
    *time cap 15:00

    @16:00
    8 minute AMRAP
    Burpees to 7” target

    *workout starts with Jackie. Record time taken to do Jackie unless you reach the 15:00 time cap. Rest until the clock reaches 16:00 the start burpees

    *for every burpee you do -0:01 off your jackie time. For example you get done with jackie at 10:54 and you do 40 burpees your score would be 10:14.