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

  • Row-4x6min Workout

    -Rest 3min between sets
    -Pulse 140-160bpm

  • 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

  • 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.

  • Example workout Walter Day 2 Workout

    10 push-up
    10 jumps
    10 sec plank
    fhe;iogh;hreio
    Drink water every 20 sec

  • D. Body Armor Workout

    3 Rounds
    0:40 dumbel biceps curls 22.5kg
    0:20 rest
    0:40 tempo push ups
    0:20 rest

  • Bootcamp Workout

    Warm up
    3 rounds
    250m row
    10 passthroughs
    10 seated DB press

    Push Press
    E2MOM
    10-8-6-4-2
    Then find 1 RM

    8 min AMRAP
    20 jump rope
    7 thrusters
    7 ring rows

    Rest 2 mins

    8 min AMRAP
    20 jump rope
    7 thrusters
    7 ring rows