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

  • EASY: Group AMRAP Workout

    AMRAP20 in groups of 3, YGIG, divide reps evenly:
    30 power clean
    30 stoh
    30 box get up
    45 cal row
    -rest 1 min after each round-

    HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

  • Strength Workout

    banded external shoulder rotations 3x10/10

    slow eccentric pull up w. external weight 8x1, 5-7sec down, 1' rest

  • Amrap 40 EASY Workout

    35 SU
    30 cal machine
    25 sit ups
    20 box step ups
    15 push ups
    10 ring row
    5 jefferson curl

  • Core tabata #masu Workout

    Tabata 20s on /10s off

    A) Bicycle L
    B) Bicycle R

  • Teinit 061024 Workout

    AMRAP 40min

    200m soutu
    3 tempaus
    5 ring row
    8 maastaveto
    200m soutu
    10 viivajuoksu
    12 abmat
    15 askelkyykky

  • Juoksu 7km Workout

    For time
    Run 7km

  • HYROX Workout

    Partner Workout

    Every 2 mins (You GO, I GO) x 16 set (4 rounds,32mins)

    1st set : for max rounds/reps
    8 calorie SkiErg - P1
    8 Burpees - P2
    (Change when both are ready!)

    2nd set : for max rounds/reps
    10 m sandbag walking lunges - P1
    Max meter farmer carry 2x24/16kg - P2
    (Change When lunges are done!)

    3rd set : for max rounds
    15 m sled Pull - P1 @40/30kg
    15 m sled push - P2 @40/30kg
    (Alternate positions in the following rounds! )

    4th set : for max reps/rounds
    20 Wall Ball Shots @9/6kg - P1
    200 meter Row - P2
    (Change When both are done! )

  • Long Endurance Workout

    WARM UP

    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM x3-5 rounds
    1) bike
    2) row
    3) ski
    4) echo
    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • EMOM 32 Workout

    1) bike
    2) 10 🦋 + shuttle run remaining Time
    3) bike
    4) 30-50 DU

  • Barbell Cycling Strength

    For quality:
    2 rounds of:
    Choice Machine, 1 min- easy pace
    10 L/10 R Single Leg Dumbbell Romanian Deadlifts
    10 L/10 R Single Arm Dumbbell Sotts Press
    5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
    -- then --
    3 rounds of:
    3 L/3 R World's Greatest Stretches
    6-8 Med Ball Thoracic Extensions
    3 Inchworms


    -- then --
    5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Barbell Cycling

    EMOM 10 mins
    1 Power Snatch
    +
    1 Full snatch
    +
    1 Overhead Squat
    - No prescribed weight
    - RPE 6