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

  • Eetu x ICIW Workout

    AMRAP35
    (Teams of 2, YGIG)

    70 cal row
    100 deadlift
    60 cal row
    80 hang clean
    50 cal row
    60 squat
    30 cal row
    40 STOH
    15 cal row
    20 thruster

    1-2 db

  • Conditioning Workout

    EMOM 30 mins
    1. min : 1 round of dumbell "DT" @2x22,5/15kg
    2. min : 12/10 cal row
    3. min : 30" front plank

  • Front Squat 1x3 + 5x2 Strength

    Front Squat

  • Fading lights 2.0 // erg and burpees Workout

    10 Rounds for reps (30 min)

    • 1 min ERG all out
    • 1 min burpees all out
    • 1 min break

    Each Cal and burpee counts as a rep

  • Back squat Strength

    3x80%
    2x85%
    1x90%
    1x95%

  • 20 minutes on the rower Workout

    10 Rounds

    • 1:40 Row
    • 20 sec break

    Round 6 is a total break

    Set your pace for around your 2k pace and go for a specific amount of meters each round. Push yourself, especially in the later rounds, to get to the same score each time

    Score is the meters in the lowest round

  • Tiistaihommia Workout

    Tempausta lantiolta kevyesti 25kilolla muutama setti

    Rive pp+rive+työntö 12 x 2min
    35,39,40,42,44,42,42,44,0,44,0,45

    Etukyykky 3 x 5 55,55,55
    Lämpät 35x3,45x3

  • EMOM12 Workout

    -15 + 15s. single arm ring-plank
    -6 a-up w swiss ball
    -12 vipers
    -rest

  • ”Kolme varttia” tai ”45” Workout

    3 rounds for time, every round 15min TC

    1. Round:
      5 burpee
      10 box jump
      X15

    2. Round:
      5 T2B
      10 KB swings
      X15

    3. Round:
      5 DB snatches
      10 jumping lunges
      X15

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown