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

  • FUNCTIONAL 29.1.2022 Workout

    EMOM 15
    1. cal erg
    2. target burpee
    3. wall ball

    → start with 6, 8 or 10 reps, add one rep to each movement every round.

  • "DONNA" Workout

    5 kierrosta aikaa vastaan:

    • 60 high knees
    • 30 burpee
    • 20 tuolidippi
    • 10 ilmakyykky

  • 20 min emom, row+wb+db snatch+ttb Workout

    20 min emom
    1. 15 cal row
    2. 21 wb
    3. 15 db snatch
    4. 9 ttb

  • Kettlebell Workout

    3 rounds of
    5-5 Half Knee Press
    15 Russian Swing
    20-20 Side Bends

    3 rounds of
    5-5 Clean & Squat
    16 Alt Russian Swing

    Emom 20’
    1 min: 15 Am Swing
    2 min: 10 Goblet Squat
    3 min: 6-6 Snatch
    4 min: 8-8 Reverse Lunge
    5 min: 15 V Sit-Up

  • The 185 Rep Squat Workout Strength

    Week 1.
    3x15 reps.
    90-180sec rest between sets

  • Nanorosso 26.01.22 Workout

    Amrap 30
    Minute 1=15 cal row
    Minute 2=3 med ball clean 50kg+4 bbjo 60cm+max effort ttb
    Minute 3=rest

  • Nanorosso 26.01.22 Workout

    5 rounds every 3'
    10 push jerk 50kg
    5 bar mu

  • Conditioning Workout

    Partner wod (relay style )
    12 rounds for time (6 each person)
    8 kipping Pull up/ Jumping Pull up
    8 Db Cl& Jerk @2x22,5/15kg
    8 m farmer walking lunge 2x22,5/15kg
    8 box jump @60/50cm
    8 m farmer walking lunge

    Partner A Completes a full round then “B”
    Timecap: 30 mins

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    MAx Echo Bike Calories, 5 mins
    200 Double Unders
    Farmers Carry, 2x32/24kg 100 m

    Score is your time minus total accumulated calories on the bike.

    Goal: Sub 30 min

    B,
    5 rounds for quality of:
    Chin Over Bar Hold, 10 secs
    5 Pull-up Negatives
    3 Strict Pull-ups
    Rest 2 mins

  • Back squat pyramid Strength

    With increasing weight do
    5-5-3-3-2-2-1-1

    Rest as needed