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

  • Jogging Workout

    Ihan vaan lenkkeily

  • Tabata (Core) Workout

    Abmat situps
    Plank on forearm

    20sec (3sec interval)

  • WOD 22032016 Workout

    AMRAP 4 min:
    - 8 Kb Clean & Jerk (24/16 kgs).
    - 20 DU.
    2 min rest,
    AMRAP 3 min:
    - 8 pull-ups.
    - 8 burpees.

  • Amrap 20 Workout

    amrap 20mins
    7 power clean @60kg
    14 kb swing @ 24kg
    200m run

    Did 1 round @70kg then scaled down

    4 rounds + 3 power clean

  • 7/3/16 20min cap Workout

    warm up.
    300m run

    postwod
    21-15-9

    Medicine ball twist
    Hollow rocker

    Wod

    10 C&J (35lbs)
    25 airsquats
    400m run

    4rft (20min cap)

  • Back squat Strength

    4 x 12 reps, with the same load.
    - Rest 1,5 - 2min between sets.

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/ D-ball Workout

    Aikaa vastaan:

    • 500m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 50cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 400m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 40cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg
    • 300m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 30cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 200m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 20cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 100m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 10cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 100m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 10cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 200m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 20cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 300m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 30cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 400m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 40cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 500m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 50cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)

  • 23.4.2024 Intervals Workout

    4-6 Intervals

    A1. For time
    400m Run
    1000m BikeErg

    A2. For time
    1000m BikeErg
    400m Run
    – Go every 6:00 –

    Flow. Alternate A1 / A2 every 6:00

    Bike/Run → Any other monostructural (500m Row/Ski, 1200m Air bike)

  • EMOM Double 7's Workout

    EMOM for 7:
    Even: 10 Ring Rows
    Odd: 20 air squats

    EMOM for 7:
    Even: 10 KBS 53/44#
    Odd: 10 Single Leg DL

  • Thruster 7x1 Strength

    1-1-1-1-1-1-1 (Mainsite WOD 160307)