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

  • Gymnastics + weightlifting + conditioning Strength

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1 + 8x2
    - MU x24

    2.Weightlifting
    E2MOM16: Split jerk x 3

    3.Running intervals
    E3MOM24: 400 m run on assault runner
    Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
    12-12.5 km/h
    HR 169/185

    4.Strength accessory
    4 sets:
    7 strict pull ups
    8 shoulder press - 29 kg

  • 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

  • 12.3.2020 Workout

    Recovery 15 min

  • Joken voimaohjelma raskas kyykky Workout

    Takakyykky.
    8x70
    8x80
    8x90
    8x100
    2x8x110
    Prässi
    8x160
    8x210
    8x260
    8x310
    Lantionnosto
    8x120
    8x150
    8x180
    8x210
    Vatsarutistus
    5x20
    65kg

  • 5/4/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(27)
    WRK 7:00 REST 2:00 x3
    200m run
    20 alternate db shoulder press
    20 sit ups

    Finisher
    60 rtw
    1:00 samson stretch

  • 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

  • Bodyweight WOD Workout

    8 rounds for time:
    10 push ups
    10 air squats
    10 burpees
    10 air squats

  • 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