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

  • Kettlebell Workout

    Partner Wod - I Go U Go
    4 min AMRAP 1.5 min REST
    1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
    2. 10 m OH Lunges / side (partner A completes a full round then switch)
    3. Squat Clean
    4. KB Burpee
    5. AM Swing

  • Basic WOD Workout

    Core stability
    -Keskivartalon hallinta on avainasemassa monessa liikkeessä, lähdetään hakemaan erilaisia harjoitteita kehittämään tätä!

    WOD

    15min EMOM (5rounds)
    1. Erg
    2. Amrap: 1 burpee + 1 air squat
    3. 30-40sec Dual kettlebell overhead hold

  • Tuesday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio machine
    :30 single unders
    6+6 single leg RDL
    6+6 single arm kb swings
    12 alt leg v-ups
    then workout prep
    6 db power cleans
    6 ghd sit ups
    6 db snatches
    :30 moderate pace ski erg

  • 28.4.2021 Workout

    Lepoja!

  • Extra Credit 22-03-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    :30 Wrist Flexion Stretch (Palms Up)
    1:00 Foam Roll your choice
    :30 Wrist Extension Stretch (Palms Down)
    1:00 Slow Glute Bridge-Ups
    -Rest as Needed b/t Sets-

  • BikeErg Workout Workout

    5 Sets:
    1 Min Mod (85rpm)
    1 Min Easy Recovery
    *No rest between sets.

    -Rest 1 Min-

    4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)

    -Rest 1 Min-

    5 Sets
    1 Min Mod (85 RPM)
    1 Min Easy Recovery
    *No rest between sets.

  • Rverse pullup Strength

    6x6 ylösalas l-leuka

  • 24.7.2024 Active Recovery ( Basic & Prep. ) Workout

    4 rounds for quality
    8 Table top raises
    8 Kang squats
    8/side Strict High Pulls
    4-minute Assault bike

    4 Rounds for quality
    4 Jefferson curls
    4 Russian pullover
    4 Kneeling jump to box jump
    4-minute Assault bike

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Crunches
    2) Reverse crunches
    3) Dragon flags (jalkojen lasku hitaasti)
    4) Rest

  • Tower of Power Workout

    AMRAP16
    12/8 cal echo bike
    8 DB box step over, heavy load
    8 burpees
    8+8 standing single leg lift with heavy DB on one hand