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

  • 12.3.2024 Thrusters Strength

    Thruster

    3 x 5 @ 65-75%, E1:00-2:00
    2 x 10 @ 60-70%, E2:00-3:00
    1 x 20 @ 50-60%

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    3x50m swim @easy -> easy/mod -> mod pace . rest 30 sec bwn.
    then
    250-300m swim
    rest 2 min
    200-250m swim
    rest 1.5 min
    150-200m swim
    rest 1 min
    100-150m swim
    rest 0.5
    50-100m swim
    rest 2-3 min
    then 50m cool down.

    Miten Meni jos kävit uimassa.

  • Extra Credit 19-10-2023 Workout

    OPTIONAL FINISHER
    FOR QUALITY
    400/300 Alt. Box Step-Ups @61/51cm
    Week 2 of 4 -- "Chad" Extra Credit
    *Weight Vest Optional

  • Extra Credit 21-10-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES (:40 ON/ :20 OFF)
    MIN 1 - Supinated Bar Hang*
    MIN 2 - Olympic Wall Squat
    MIN 3 - Calf + Tib Raises
    *Feet on ground.

  • NBT Workout

    Partner workout / You go I go

    Buy in 400m Run / 500 Row (together)

    Then 5 rounds

    20 hspu
    16 Front rack reverse lunges 40/60kg
    14 m hswalk
    12 Hang power clean 40/60kg
    10 Ring pull up / 8 BMU / 6 Rmu
    8 Double DB Thruster. 25/17.5kg
    6 Syncro Burbee over DB
    4 Rope Climb

    Buy out
    400m Run / 500 Row (together)

    Tc 45min

  • 4 x alkavalla 4 minuutilla Workout

    4 x alkavalla 4 minuutilla
    6-12 käsilläseisontapunnerrus
    9 maastaveto 100/70kg
    loppuaika laite

    Keskity tekemään pidempi sarja punneruksia, tarvittaessa pätki kahteen sarjaan. Maastavedot nopeasti ja laite maltilla, jotta olet seuraavaan settiin valmiina.

  • Extra Credit 17-10-2023 Workout

    OPTIONAL COOL DOWN
    FOR QUALITY
    1:30 Hurdler Stretch (R)
    1:30 Hurdler Stretch (L)
    1:00 Butterfly Stretch
    1:00 Saddle Stretch
    1:00 Corpse Pose

  • Kotitreeni Mobility Workout

  • Friday Warm up Workout

    Band Pull aparts + Banded Hip activation
    then
    3 sets
    1:00 cardio (add speed each round)
    5 muscle cleans
    5 front squats
    5 hang squat clean
    10 scapula pull ups
    5 burpee pull ups

    then start to prep for Squat clean + FS workout

  • 17.10.2023 AMRAP3 x 4 Workout

    6 DB's Thruster
    6 burpee over DB's
    10 T2B / kipping leg raises

    *Rest 1 min btw rounds