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

  • Wod roulette / end of january Workout

    Emom 30
    1. 12 x ohs (40/25 kg)
    2. 3 x clean (90/60 kg)
    3. Rest

  • 12/30/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    RCVR(30)
    walk, jog, bike, stretch

    Finisher
    1:00 min pigeon per side

  • Seated shoulder press 3x9 Strength

    Seated shoulder press 3x9

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

    SCALE REPS AND MOVEMENTS TO FIT INTO 45” WORK IN EACH MIN!

  • Fossiili Tommi ja Antti Workout

    6 rnds
    Emom
    10 box jumps
    10 t2b
    15 Wall ball
    7 power clean @60 kg

  • Thurman Merman Workout

    For time

    100 box jumps
    100 cal assault bike
    100 wall ball
    100 db oh lunges

    Partition in any way. Time cap 35 min.

  • Clean & jerk Strength

    Työntö

  • 31.12.2020 Workout

    Uuden vuoden wod by Kia-Kinkki 🤰🥳💥💣

    Buy in 2021 kg (dl, bs, fs...)

    30 cal ski
    29 slamball
    31 cal row
    30 db snatch @15kg
    31 cal bike
    30 box step over
    31 cal ski
    31 kb swing
    30 cal row
    31 burpee
    30 cal bike
    31 wallball

    Cash out 2020m assbike

  • Gymnastics + strength Strength

    125 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1 + 4x2

    2.Strength
    A. Weighted chin up
    4x3
    - New set every 2 minutes
    - 12 kg

    B. Strict pull & push capacity - for quality:
    15-9-6-3
    Strict chest to ring pull ups
    Strict HSPU > knees on 24" box

    3.Conditioning
    Row progression
    - Not done

  • 3x5min AMRAP 1 Workout

    3 x 5 min AMRAP:

    0:00-5:00min
    12 maastaveto 25kg
    12 kahvakuula venäläinen vatsa

    5:00-10:00min
    12 boksidippi
    12 selänojennus

    10:00-15:00min
    12 vatsalihas
    12 punnerrus