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

  • 10.5.25 Perfo Workout

    EMOM
    Floor bench w db
    Bear hug carry
    Squat
    Squat carry
    Rest

    Rest xxx

    AMRAP 5
    6/9 cal bike
    6 burbee over line

  • Power clean 1PR Strength

    Build to heavy single

  • Pn-höntsät Workout

    Pikkusen tempausta ja pikkusen työntöä Albaniassa mastersien em-kisojen reenitilassa.

  • HYROX Workout

    Partner workout (You go, I go - except for running)

    400m partner run
    5 minutes for max distance: sled push@40/30 kg
    400m partner run
    5 minutes for max calories: row/ski
    400m partner run
    5 minutes for max distance: farmer carry@2x24/16 kg
    400m partner run
    5 minutes for max reps: burpee box jump (60/50 cm)
    400m partner run

    Time cap: 32 minutes

  • OHS 5Rep fun Strength

    First find heavy 5RM overhead squat

    Then 3x5 e2mom, 80-90% of todays 5rm

  • PAIR WORKOUT Workout

    For time, split reps as seen best:

    1000m/800mx Row/Ski
    50x Pushups
    50x DDB Hang C&J (2x15/10kg)
    50x DDB Frontrack lunges (2x15/10kg)
    50x V-ups
    50x Wallballs (9/6kg)
    1000m/800mx Row/Ski

    Time cap: 22min

  • Bodybuilding Workout

    Db press
    10-9-8-7-6-5-4-3-2-1

    in between sets 3 banded pull-ups

  • 11.2.2023 Ski + Burpee + HS Walk Workout

    For time :

    60/45 Cal Ski
    45 Bar Facing Burpees
    100m Hs Walk

    TC 15

  • Viikko 34 Workout

    Viikko 3/4 syklissä.

  • Koneistamo masters 18082024 Workout

    Warm up
    8 min emom Teams of two
    Echo bike
    Inchworm burbee / alt. DDb press

    Pressing for power
    Every 2:30
    3x strict press with bar
    5 rounds

    30 min Amrap Teams of two
    Alt. Light/heavy bag
    4 sandbag ground to shoulder
    sandbag carry
    4 sandbag squat
    Kaikki tekee kannot kokonaan mutta muut saa jakaa miten pari haluaa. Painot naisille 30/60 kg ja miehille 45/70 kg. Skaalaa sopivaksi. Ensin kierros kevyellä ja sen jälkeen raskas. Tästä voi merkata kierros määrän.

    Recovery 40/20x12
    Ergo bike
    Row
    Echo bike