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

  • Ninjat 14-16v taito Workout

    3 x

    8 kippi renkailla
    5 hollow to turn over
    4 jumping muscle ups

    sen jälkeen 10 min aikaa, harjoittele ring MU

    TAI

    10 min EMOM
    Joka alkava min
    *Odd 2 x negative MU
    *Even 6 strict chest to bar (banded)

  • AMRAP 15022020 Workout

    AMRAP 15
    3 Dragon Flags
    20 Box Jumps 24” box
    20 m farmer’s walking lunges, 2x16 kg KB’s

  • 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

  • WOD 03/10/20 Workout

    FOR TIME OF:
    12-10-8-6-4-2
    DOUBLE DB C&J 22.5/15 15/10
    24-20-16-12-8-4
    C2B

  • Pohari Workout

    Pohosjoenlenkki n. 11km

  • Row and push press Workout

    5 rounds for time:

    20 cal row
    8 push press @60

  • Lördag 7/3 2020 Workout

    14min amrap
    14 Front squats 50/35
    14 Push ups
    14 Step ups

  • Unwanted Workout

    12min AMRAP of...

    I : GS snatch x20 (24kg/16kg)
    II : T2B/K2E x10
    III : Box Jump x10 (30”/24” - full extension on top!)
    IV : 60 sec (ski) ergo FOR CALORIES

    Result is the calories on (ski) ergo.

    You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

    GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.

  • Kelkkailua Workout

    3 rounds

    50m sledge push 105/75 kg

    Rest between rnds

  • 6KM of pure run Workout

    4 x 800m
    4 x 400m
    4 x 200m
    4 x 100m

    Rest time between the laps are the time you run.