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

  • Torokhity hang pc Workout

    40% 3 rep x 6
    *Warmup bar 4 x 4

  • Ski Workout

    6,9
    2 x 2,5
    Perinteistä hiihtoa

  • Home workout 230520 Workout

    Running

    3-5x
    5min Light tempo
    4min Moderate tempo
    3min Hard tempo

  • Extra Credit 30-09-2022 Workout

    Jefferson Kang Curl: 3 x 3. Rest 60s
    - Light/moderate weight
    +
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • DUPUPP Workout

    21-15-9

    DU
    PU
    PP 42,5

  • Bootcamp Workout

    Warm up
    Tabata bike or row

    Then 3 rounds
    10 good mornings
    10 single leg KB deadlift (5 per side)

    Strength
    Deadlifts
    E2MOM
    10-8-6-4-2

    Then attempt a 1RM

    WOD
    Every 3:00 for 15:00 (5 rounds)
    250m run or 300m row
    20 seated DB press

    *score is accumulated rest time

  • Erg, Cleans, situps and ring rows Workout

    30 MIN

  • Casual throwdown workout 3 Workout

    Standard version:
    Amrap 12 min (you go-i go):
    8 pullups*
    8 alternating dumbbell snatches 22,5/15 kg*
    25 double unders
     
    Standard masters (40+) will use 20/12,5 kg in the dumbbell snatches.
    *Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on.
     
    Scaled version:
    Amrap 12 min (you go-i go):
    8 jumping pullups
    8 alternating dumbbell snatches 15/10 kg*
    25 single unders
     
    *Scaled masters (40+) will use 12,5/7,5 kg in the dumbbell snatches.
    *Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on. 
     
    Partners alternate rounds. This means that athletes need to perform an entire round before the next athlete continues. Hence, if you start a round, you have to finish it before the next athlete starts with their round. Score is the total number of reps completed in 12 minutes.

  • Endurance WOD Workout

    3 min on, 2 min off at consistent pace
    for 40 minutes (total 2 sets):
    Station 1: row for meters
    Station 2: 8 box over jumps (24/20”) + 10 DB thrusters (25/15 lb)
    Station 3: 2 min bike + 30 KB swings 24/16 kg
    Station 4: 40 double unders + 3 wall walks

  • BBC Weightlifting - Clean & jerk (deload) Workout

    A) Clean & jerk complex

    Nousu raskaahkoon kuormaan kopmpleksissa: ”Low hang clean + clean + jerk” 12:00 minuutin aikana.

    Sitten 12 x ”Low hang clean + clean + jerk” @60-70% (työntömaksimista)
    - Nostot 1:30 välein
    - Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

    B) Squats:

    Back squats:
    8 @ 62%
    8 @ 66%
    6 @ 70%
    4 @ 75%

    Front squats:
    5 @ 60%
    5 @ 65%
    2 x 5 @ 70%

    (Optional) Accessory:
    4 Rounds of:
    20/15 Calories ski erg
    15 Thrusters - light/moderate (tavoite ub)
    10 Bar over burpees