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

  • Cardiolandia Workout

    6x5 min cardio of choice, 1 min rest between.

    Row, ski, bike, run or

    5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows

  • WARM UP Workout

    5-10min Row/Bike/Ski/Run
    Then 2-3 rounds:
    3 Skin the cats
    20m Overhead walking lunge
    (with 10-20kg plate)
    8 GTOH (with 10-20kg plate)
    5 Burpees on plate

    2 rounds of Banded shoulder
    flow

  • 200523 Lauantai Workout

    WOD-liiga laji

    0:00–15:00 “Legs Miserables”
    3 min työtä ja 1 min lepoa -kierroksia, kunnes pari on saavuttanut 60 valakyykkyä (OHS), tai kunnes aikaraja täyttyy (= 4 kierrosta).

    3 min työtä:
    30 front rack lunges (yhteensä)
    30 bar hop overs (sync)
    Max OHS (sync)

    1min lepoa, sitten uusi kierros

    RX: 25/35 kg
    Scaled: 15/20 kg, tanko maassa tangon yli -hypyiss
    Time cap: 15 min (= 4 kierrosta)

    Lajissa käytetään kahta tankoa. Askelkyykyt saa jakaa vapaasti. Tangon yli hypyt ja OHS tehdään synkronoidusti. Tangon yli -hypyissä syncro on jalat maassa ja OHS yläasennossa.

    Tulos on 60 OHS:ään kulunut aika tai yhteenlasketut OHS-toistot.

  • RestDay! Workout

    RestDay!

  • 14.6.2024 Barbell Cycling Workout

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

    Push jerks
    Overhead squats

    – Rest as needed between sets –

    Weight options.52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg – 92.5/65kg

  • Endurance Workout

    4 min on, 2 min off for 6 rounds (2 each):

    A. Row or bike for calories
    B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
    C. 100 m run + 20 air squats + 20 double unders

    Rotate stations for total 2 rounds per each.

  • Extra Credit 14-10-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :45 Wrist/Forearm Stretches
    5/5 Shoulder Cars against Wall*
    -Rest as Needed b/t Sets-
    (No Measure)
    *Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

  • Lauantai 16.7. Workout

    Karjalan Kovin
    Sali Kiinni

  • 13.11.2022 Strict Pull-Ups Workout

    ** Strict Pull-Ups**

    5-5-5-5-5

    Go Every 2:30

  • 12.8.2025 2 Rounds Workout

    Intervals, 2 rounds

    AMRAP 6
    400m Run
    Remaining time:
    6 Devils presses @ 2 x 22.5/15kg
    6 Pull-Ups

    – Rest 4:00 –

    AMRAP 6
    30 Double-unders
    6 DB Front squats @ 2 x 22.5/15kg
    6 Toes-to-bars

    – Rest 4:00 –

    Masters 45+ DB´S 20/12,5kg