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

  • Endurance WOD Workout

    Every 3 minutes, for 36 minutes (3 rounds of each):
    Station 1 – 30/25 cal row
    Station 2 – 50 double unders + 30 s HS hold
    Station 3 – Ski 500/400 m
    Station 4 – 25 sit ups + 15 DB push presses

  • Thursday Optional Cardio or Rest Day Workout

    With the Air bike/ Bike erg and Ski Erg
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
    So its 4 or 6 times 4.5 min work with different paces.
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.
    Put the score of ski and bike erg as calories on result area.

  • Tulee sanomista! Workout

    5 Rounds For Quality:
    6+6 KB or DB Turkish Sit-Up
    12+12 1-Arm DB Upright Row
    Into External Rotation
    60s KB Plank Drag Through
    35 Seated Banded Hip Abduction

    6 x e5m:
    A) 20/15cal Bike-Erg
    20 Air Squat
    15 Box Jump Step Down
    B) 20/15cal Row
    8 D-Ball Over Shoulder
    20m D-Ball Bearhug Carry

  • Ultimate 8 Workout

    8 rounds
    8 Box over burpee
    8 Wighted Ab mat
    8 wall ball
    10 Cal ski/row

  • VKO51 Treeni 1B Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
    10+10m askelkyykkykävely yksi käsi ylhäällä (käsipaino tai kahvakuula suoralla kädellä)
    10+10 kulmasoutu
    10 tempo punnerrus (3sec alas, 1sec pohjassa, 1sec ylös)
    20 ”heel touches”

  • Extra Credit 04-09-2021 Workout

    Banded Lat Pulldowns: 100 quality reps.
    +
    - Foam Roll Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • "Carpal Tunnel" Workout

    3 Rounds x AMRAP 5:
    100 Double Unders
    30 Pull-ups
    50 Alternating Single Dumbbell Snatches 23 / 16 kg

    Rest 5 Minutes Between AMRAPS

    *PICK UP WHERE YOU LEFT OFF EACH ROUND. 

  • 5.2.2023 bench press Strength

    8-8-8-6-6

    Go every 2:30

  • KOTIWOD (Outdoors) Workout

    Warm up:
    10 min easy run, every 2min perform:
    a) 10 air squats
    b) 5 burpees
    c) 10 good mornings
    d) 10 cossack squats
    e) 20 arm circles
    Workout:
    20min AMRAP
    100m run
    10 burpees
    200m run
    20 push ups
    300m run
    30 V-ups
    400m run
    40 air squats
    You can modify distances to minutes aswell (1-2-3-4 min)
    If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

  • Iron triathlon Workout

    For time
    1,2,3..19,20 sets
    Deadlift 1,5x BW
    Bench press 1x BW
    Squat clean 3/4x BW

    Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
    You will get 630reps total and 210reps each.