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

  • 7,5km Run Workout

    7,5km Run

  • Legless sprint kk 19 Workout

    3 rounds for time:

    Legless rope climb
    sprint run

    tc 4min

    -rest 1min-

    MAX distance handstand walk

    tc 2min

  • 29.4.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • WOD: Ergoja & voimailua Workout

    90s on 30s off x12 w/ partner: divide anyhow, ygig
    a) heavy sled push (target ~40-60m)
    b) ski erg
    c) rope climb
    d) bike erg
    e) sandbag squat clean (target ~10 reps)
    f) air bike

  • Conditioning Workout

    3 min ON/ 90 sec OFF x 8 sets
    5 Single KB Burpee Deadlift @24/16kg
    5 Single Kb squat clean @24/16kg
    10 KB USA swing @24/16kg
    20 double under / 40 single under
    Goal : hard effort in every 3 min

  • 28.4.2023 Hell N Back Workout

    3 Rounds For time :

    400m Run ( 500m Row )
    21 Deadlifts 85/60kg
    12 Chest to bar pull-ups

    TC 15

    • Let's run at pace that allows us to push the inside movements.

    • Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

  • 28.4.2023 Deadlift + RMU Workout

    5 Sets :

    30-40% Max RMU ( Unbroken )
    1 Deadlift @ 80%

    Rest 1-2 minutes between sets.

  • 28.4.2023 Warmup Workout

    3 Rounds :

    400m Run / 500m Row
    15 Facepull
    10 Kettlebell Swing
    5 Ring Pull-ups
    7 GHDSU

  • E2MOM * 30 Workout

    1) Row
    2) Cindy (full 2min)
    3) Bike
    4) Macho Man, I go, you go
    5) Ski / Run
    6) Power Snatch, I go you go

  • SKILL Workout

    Ring MU skill

    E2MOM 5 rounds
    1-3 Ring MU
    10-50 DU