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

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Conditioning
    PK2 - VK1
    For 40 min:
    10 min bike
    10 min row
    HR: 143/166

  • 1/7/21 Workout

    Warm up(10)
    3rds
    20 jax
    5 push ups
    20 mountain climbers
    5 squats

    WRK(25)
    WRK 10:00 REST 4:00 WRK 10:00
    8 reverse lunge w/curl
    16 alternating sit ups
    24 dumbbell hopovers
    16 russian twist(2ct)
    8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

    Finisher
    15 arm circles forward
    15 arm circles backward
    1:00 butterfly stretch

  • EasyWOD 16.11.2023 Workout

    Voima
    E3MOM, 4 rounds
    strict pull up x3-6
    -kuminauha/matala tanko

    WOD
    PariWOD: You go, I go
    Amrap 16min
    16 WB ground to overhead
    16 wall ball
    16 sit up w/wall ball (face to face)
    Ergo 16cal

  • Interval Work Workout

    4x5min Rounds
    15 Double KB power Clean and jerk (24/16)
    15 Front Squats (24/16)

    Max effort 15m(=1 rep) Shuttle sprints (7.5m one way)

    *There is no rest, once the clock hits the next 5 mins you start the next round.



  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.7 km, 6.51 min/km
    HR 120/154

  • Penkkikirkko 100121 Strength

    Bench press with rubber band

    1x8
    3x5
    3x3
    2x1
    3x6
    2xmax (same as 1x8)

  • Nanorosso 19.01.21 B Workout

    For time
    25 hspu strict
    50 hspu kipping
    Da 0' e ogni 2' 15 cal bike erg

  • Fredag 22/1 2021 Workout

    Thruster find 1 RM in 15-20min
    +
    3 rounds
    1min amrap hang clusters 42,5/30kg
    1min rest
    1min amrap Burpees
    1min rest

  • Здравствуй понедельник Workout

    1000 м на лыжном тренажере в легком темпе
    4 раунда:
    - 14 метров ходьба в положении планки, в право/в лево
    - 15, становая тяга на одной ноге пр/лев, 22,5 кг
    - 46 метров ходьба с гантелью над головой, 34 кг
    1000 м на лыжном тренажере в умеренном темпе

  • Jonne Koski Endurance Week 6 Workout

    10x1min fast/ 1min slow
    - Fast 110-120%
    - Slow 50-60%
    5min rest
    3x20s all out, 2:40 rest between