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

  • Kettlebell Workout

    Amrap 15’
    5-5 x Clean&Press
    8 x Goblet Squat
    11 x Sit-up

    Rest 5’

    Amrap 15’
    5-5 x Snatch
    8-8 x OH Reverse Lunge
    15 x V-Up

    Afterparty
    Amrap 3’
    Plank

  • 31.8.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Palauttava lauantai jumppa Workout

    EMOM x 16
    Skierg 7cal
    Push press x5
    TB-skaalattu, polvien nosto x7
    Wallball x7

  • Gwen and Where? Workout

    “Gwen and Where?”
    For Time:
    1,000 Meter Bike
    15 Unbroken Clean and Jerks
    1,000 Meter Bike
    12 Unbroken Clean and Jerks
    1,000 Meter Bike
    9 Unbroken Clean and Jerks
    1,000 Meter Bike

    Every Additional Break:
    500 Meter Bike Penalty

    Barbell: (115/85)
    Kilos: (52/38)

  • 24.8.2021 Workout

    28 min row, basic condition

  • 11.12.2022 Back Squat Strength

    Back Squat

    4-4-4-4

    Go Every 3:00

  • Power snatch Strength

    A: E30S for 10min
    1x Power snatch @ light weight
    B1: FC Split squats 3x8/leg
    B2: Dips 3set
    C: 15min emom
    3x Burpees/boxjumps/Burpee box jumps

  • EMOM 15 Workout

    5-10m HSW
    1-2 rope climbs
    10 pull-ups

    1 liike/min

  • Simning 1,6 km Workout

    Simning 1,6 k

  • Gymnastics & conditioning Workout

    125 min

    1.MU
    - 10x1

    2.Metcon
    A1. 7-minute AMRAP
    15 – 12 – 9
    CTB
    Wall ball
    THEN
    Bike for calories in the remaining time
    Reps: 22 cal

    Rest 3-minutes

    A2. 7-minute AMRAP
    15 – 12 – 9
    Pull up
    Power clean and jerk @ 42.5/30kg (95/65lbs)
    THEN
    Bike for calories in the remaining time
    Reps: 7 cal

    Rest 3-minutes

    A3. 7-minute AMRAP
    15 – 12 – 9
    Overhead squat @ 42.5/30kg (95/65lbs)
    Toes to bar
    THEN
    Bike for calories in the remaining time
    Reps: 10 cal

    Rest 3-minutes

    A4. 7-minute AMRAP
    15 – 12 – 9
    BBJO
    Wall ball
    THEN
    Bike for calories in the remaining time
    Reps: 2 cal