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

  • 92min e3/1mom Workout

    23 rounds of
    3min easy pace assult bike.
    1 min core or skill

  • EMOM 40 Workout

    1: 30 sec ab
    2: 3 ring MU / bar MU (alternating)
    3: 30 sec ab
    4: 3 strict hspu

    Choose a pace that you can keep throughout the whole workout.

  • Marja-Leena Workout

    10 rounds:

    10 x thrusters
    10 x vatsalinkkua

    5 rounds:

    5 x leuka (3 ilman kuminauha ja 2 kuminauhalla)
    5 x dippi laitteessa

  • 17.8.2019 Workout

    EasyPace
    Row 3000m
    Ski 2000m

  • 17.8.2019 Strength

    Deadlift

    5x5@AHAP (selkää kuunnellen ja ajatuksella "voin tehdä huomenna kaikkea")

  • 17.8.2019 Workout

    AMRAP 3
    Run 400m
    remaining time Ring MU
    AMRAP 3
    Run 400m
    remaining time Bar Mu
    AMRAP 3
    Run 400m
    Remaining Time C2B
    AMRAP 3
    Run 400m
    Remaining time Pull ups

  • “Down and back chipper” Workout

    800m run
    30 hand stand push ups
    30 dumbell thrusters 2 x 15 /. 2 x 10
    30 box jump over 24
    30 power cleans 70/45kg
    30 box jump over
    30 dumbell thrusters
    30 hand stand push ups
    800m run

  • "Helen" Workout

    If Row and API tests are done do Helen:

    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (1.5/1 pood)
    12 Pull-Ups

    Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.

    Good Times for “Helen”
    – Beginner: 15-17 minutes
    – Intermediate: 11-14 minutes
    – Advanced: 9-10 minutes
    – Elite: 7-8 minutes

    Scaling
    This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

    Beginner Option
    3 rounds for time of:
    Run 200 meters
    15 kettlebell swings (1/.75 pood)
    9 jumping pull-ups

    20 min

  • Reverse lunges Strength

    5 x 5+5 rep with barbell AHAFA

  • Lördag 17/8 2019 Workout

    Partner WOD
    5min amrap
    Tire flips, you go/I go
    3min rest
    5min amrap
    10m D-ball carry
    10 Push ups
    alternate full rounds
    3min rest
    5min amrap
    10m farmers carry
    5 Renegade rows(L+R=1rep)
    Alternate full rounds