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

  • PIKAWOD 20 min Workout

    20 min AMRAP

    20 kyykkyhyppy
    10+10 askelkyykkykävely käsipainolla
    10 punnerrus käsipainoilla
    300m juoksu

  • Friday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then 2 rounds of :
    1:30 air bike @easy
    1:30 ski erg @easy
    1:00 air bike moderate
    1:00 ski moderate
    :30 air bike mod/fast
    :30 ski mod/fast

  • Rest day Workout

    Rest day

  • Saturday Madness Workout

    Teams of 2!

    AMRAP 12mins
    30 Box Jumps @60/50cm
    150 Double Unders
    30 Wall Balls 9/6kg

    Rest 2 mins

    AMRAP 12mins
    30 DB Hang Power Cleans @22,5/15kg
    150 Walking Lunges
    30 DB Push Press @22,5kg/15kg

    Rest 2 mins

    AMRAP 12 mins
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @32/24kg

    *One person works. Split as desired.

  • Death by double dumbbell thrusters Workout

    AMRAP Double DB Thruster 2x18kg

  • 20.8.2023 Front Squat Strength

    Front Squat

    3-3-3-1-1-1 AHAP

    Go Every 3:00

  • 17.4.2021 Strength

    Bench Press

    6 x 4 x 80%

    Sendoff 3:00

  • CONDITIONING Workout

    3 rounds for time:
    20m Yoke Carry (10m+10m)
    4 Power Clean
    12 Bar Facing Burpee

    RPE 4, very heavy breathing, but
    not gasping for air

    Loadings:
    Yoke→ should be able to walk
    10m unbroken if wanted
    Rxd: 100/70kg
    Masters: 80/55kg
    Tailored: 70/50kg

    Tailoring Options:
    Yoke Carry→ Front Rack Walk or
    Sandbag Carry

  • Conditioning Workout

    Conditioning :
    A,
    EMOM 16 (40:20; work: rest )
    1.min: Burpee to plate (20/15kg)
    2.min : Plate G2OH @20/15kg
    3. min: waiters walk right
    4. min: waiters walk left

    B,
    Death by : wall ball @9/6kg + USA swing @24/16kg
    Start with 4 reps each
    1 min: 4 wall ball + 4 swings
    2. min: 5 wall ball + 5 swings
    3. min: 6+6
    4. min: 7+7
    5. min: 8+8
    6. min: 9+9
    7. min: 10+10
    .
    .
    .Goal: round of 8. (11+11)

  • FUNCTIONAL 19.3.2022 Workout

    For time:

    21-15-9
    Cal row/bike
    Deadlift
    Box jump

    Time cap: 12 min