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

  • 7.7.2022 Workout

    EILINEN tai

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

  • 150122 Lauantai Workout

    Partner workout
    For time
    200 one arm DB thruster 22,5/15
    200 one arm DB bent over row
    200 mountain climber
    200 back extension

    Share repetitions anyhow with your partner

  • Metcon Workout

    4 rounds of:

    500m row
    12x AMSU
    8x Burped over rower

  • Juhannusjumppa CFR Workout

    Entry key 3200m row
    ➡️ With 1 ball all the time
    160 wall ball (2 work together, 1 row, 1 rest)
    120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
    80 air squat (3 sync. , 1 row)
    Run to Arktikum stairs up with the ball. (3 run, 1 row)
    40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
    20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
    Run together 800m

    Best result: max meters row

    🆘 Penalty if you drop ball: 5 burpees sync.

  • Karen Workout

    150 Wall ball shots

  • 19.4.2021 Workout

    AMRAP 13

    1 Power Clean 80/60kg
    3 Pull Ups
    5 HSPU

  • 16.3.2023 RestDay/ Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minutes Jog

  • Main site Tuesday 220118 Workout

    50-35-20 reps for time of

    • Wall balls
    • Pull-ups

    ♀ 14-lb ball to 9 ft
    ♂ 20-lb ball to 10 ft

  • Day 2 Olympic Weightlifting Strength

    Snatch balance primer
    3 x 3 - empty barbell

    3 position snatch
    4 x 2 @ 80% of 1RM snatch

    Push press 3 x 4 @ 70% of 1RM

    Back squat
    1 x 10 @ 60%
    1 x 8 @ 70%
    1 x 8 @ 75%
    1 x 8 @ 80%

    Accessories
    DB prone flys 3 x 10 @ 8RPE
    DB lateral raises 3 x 10 @ 8RPE
    Cable tricep pull down 3 x 10 @ 9RPE

  • 6/16/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    WRK(20)
    WRK 9:00 REST 2:00 WRK 9:00
    5 bent over row/ring row/pull ups
    10 body saw
    15m shuttle run ×4
    10 squats (2 sec dwn, 2 sec hold)
    5 walkouts

    Finisher
    1:00 six inch hold
    1:00 samson stretch