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

  • 400m backrack carry Workout

    95 # (43 kg)

  • WOD 10/24 Workout

    Squat
    2-2-2-2-2-2-2-2 (50-60% 1RM)
    165#

    21-15-9
    Thruster (65/45)
    Lunge (65/45)

    5:38

  • Snatch Complex Strength

    21' E3MOM:
    1 Power Snatch +
    1 Hang Power Snatch +
    1 Snatch Balance +
    1 Overhead Squats
    Build to a Heavy Set

  • Warm ups Workout

    3min Jump rope drills
    Thorasic flow
    Front rack stretch

  • Rannevammasen intervalli Workout

    5x
    12 backsquat (40kg)
    12 box jump
    1 min break

  • 06/04/2017 Workout

    Workout 1
    5/20;4/16;3/12;2/8;1/4 Deadlifts (100Kg lads-70kg girls)/Burpees Over The Bar.
    6:19 me, 6:40 Mrs N.

    2 minutes rest

    Workout 2
    20-1
    Evens strict pull ups
    Odds strict ring dips.
    17:59 me, Mrs N scaled ring dips with dips and went 20-11 in 25:38.
    Awesome lady 👏👏👏

  • 18.4.2013 Strength

    Snatch practice for 20 min,

    3x3 Deadlift,

    EMOM of KB swings for 5 min (32kg)

  • 07/04/2017 Workout

    Fook Yersel Friday
    Think we need CSI in The Den because that was murder😩
    5 Rounds for time.
    10 wall climbs
    1 minute Assault Bike ( Time spent below 80 RPM don't count).

  • "Engine" Workout

    "Omatoiminen WOD"

    Air bike / Row:
    On / Off
    60s. / 60s.
    50s. / 50s.
    40s. / 40s
    30s. / 30s.
    20s. / 20s.
    10s. / 10s.
    20s. / 20s.
    30s. / 30s.
    40s. / 40s.
    50s. / 50s.
    60s. / 60s.

  • SUPERBOOTCAMP Workout

    In teams of 3:

    Station A:
    Ski 3000 m
    Squats with Bulgarian Bag 225
    (Run 2 laps with Bulgarian Bag before squatting.)

    Station B:
    Row 4000 m
    C&J w/ 16 kg KB 120
    (Farmers walk 2 laps with a 32 kg KB before C&J.)

    Station C:
    Bike 12000 m
    Amsu 600
    Back ext. 600
    (Perform 20 DU before sets.)

    Station D:
    Run 3000 m
    Burpees 150
    (Perform 4 pullups and 20 mountainers before burpees.)