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

  • 3x2 Workout

    43Sets
    2:00 AMRAP
    200/175m Row
    12 Box Jump Overs
    Max Thrusters (40/30)
    -rest 2:00 between sets-

  • WARM UP Workout

    EMOM x 8-12
    1) bike
    2) 5 clean pull + 5 hang power clean + 5 hang squat clean
    3) bike
    4) 5 barbell row + 5 front squat + 8 reverse lunge

  • Main site Friday 220121 Workout

    5 rounds for time of

    ♀ 14-in box ♂ 20-in box

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets):
    20/15 cal row or ski
    10 burpees
    15 DB thrusters
    20 sit ups
    20/15 cal row or ski

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM 5-8 rounds
    1) 5-20m hs walk / scaled2-4 wall walk
    * remaining time easy bike
    2) 60m kb front rack carry
    * remaining time easy bike

    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • 18.11.22 KUNTO Workout

    EMOMx30
    1) 45s max meter heavy farmer´s walk
    2) 10-15 slam ball
    3) 45s max reps v-ups/tuck ups
    4) 10-15 box jump overs
    5) 45s max meter shuttle run
    6) rest

  • 5km fartlek, 3x500m högt tempo Workout

    3x500m högt tempo

  • Päivän treeni 15.3 Workout

    LÄMMITTELY
    Matolla tehtävät liikkeet
    Lavan aktivointi ja hallinta

    TREENI - VETO

    Leuanveto tekniikka
    aktivoivat harjoitteet 2 x 40s.
    • Roikunta
    • Lapaveto ylhäältä
    • Lapaveto roikunnassa
    • Core - kuppiasento

    Leuanveto voima
    valitse 1 harjoite
    3 x 6-8 toistoa, lepo 1:00-1:30
    1. Leuanveto tangolla jaloilla avustaen
    2. Negatiivinen leuanveto
    3. Leuanveto kuminauhalla
    4. Leuanveto kehonpainolla

    AMRAP 8
    10 (5+5) Maastaveto kuula toisessa kädessä
    10 Thruster pallolla
    10 Istuen kierrot - levypaino

  • ATPF #masu Workout

    ATPF WEEK 32 Day 3

    CONDITIONING
    For time:
    15-10-5-Ball Clean (ground to shoulder)

    30-20-10 TTB

    Target: sub 8min. TC: 12min

    Men: 50-80kg.
    Women 35-50kg.

    Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

    Tailoring Options:
    D-Ball/Sandbag→ Hang Power Clean

  • 22.6.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min