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

  • Kotitreeni WOD Workout

    WOD
    4rds
    6-12x KB press/side
    rest 30s
    6-16x KB/DB bent over row/side
    rest 30s

    3rds for quality
    10x V-up
    10x hollow rock
    10x single leg V-up
    10s hollow hold
    rest as needed

  • Lomatanssit 2021 edition Workout

    Teams of 2 or 3 for time:

    400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

    50/75 hang snatch/clean and jerk
    50/75 hand release push-up
    50/75 overhead/front squat
    50/75 bar over burpee
    50/75 front rack lunge
    50/75 v-up
    50/75 thruster
    50/75 shuttle run 10 m

    Rx weights: 42.5/30 kg

  • Nanorosso 19.04.21 Workout

    5 rft
    8 m single dumbell front rack walking lunge
    25 wall ball da 12kg target 2.5m
    8 m single dumbell front rack walking lunge
    10 single arm devil press 24kg

  • 2/5/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(20)
    5/4/1=:30 work :30 rest
    plyo jumps
    wall sit
    shuttle runs
    sandbag hang clean

    Finisher
    60 oblique crunch
    1:00 butterfly stretch

  • Conditioning Workout

    3x 40cal Row / Rest 90s.

    3x 30cal Row / Rest 90s.

    3x 20cal Row / Rest 90s.

  • Pn-reenit Workout

    Tempausta lantio, pp, kokonaisia 1-2kpl
    35kg saakka

    Rive +rive riipusta pp +työntö ykkösiä
    44kg saakka

    Etukyykky joustolla putkeen
    10,8,6,4,2
    35,37,39,41,44

    +loppujumps!

  • Wet panties amrap Workout

    For 30 minutes

    5 pull ups
    15 back squat 40/30kg
    30 sit ups
    10 push ups

    800m running

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    2 Rounds:
    20-30sec Active/Passive Hang
    5-10 Down Dog to Cobra video

  • For time Workout

    For time, teams of 3

    Buy in 2000m bike
    100 D-ball over shoulder 50kg
    100 Db snatch 22,5kg
    100 Burpee Box jumps
    100 Wall Ball 9kg
    100 T2B
    Check out 2000m bike

  • 16.12.24 Workout

    ACCESSORY

    3x
    15 hauiskääntö tangolla
    15 pystysoutu tangolla
    15-20 ghd sit up