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

  • Warmup Workout

    Every 5mins x 2 sets
    Row 500m
    15 Wall Balls
    3 Hollow Body Wall Walks

  • PIKKUJOULU WOD 2018 Workout

    15 min AMRAP
    in pairs you go, I go
    20 deadlifts 125kg/85kg
    40 power cleans 85kg/60kg
    60 wall balls 9kg/6kg
    80 kb swings 32/24kg
    100 DUs
    If you can complete the whole set in 15min, you get another 15mins then begin with 80 swings

  • intervalli perjantai Workout

    soutu 4x10/15cal, 30 sek lepo satasten välis,-90 sek lepo siirtymiseen- assault 4x10/15cal, 30 sek lepo,-90sek lepo- soutu 4x10/15cal, 30 sek lepo, -90 sek lepo-skierg 4x10/15cal, 30 sek lepo

  • 13052014 Workout

    3 rounds
    30 mt bear crawl 20-15-10 hang power clean to overhead press (40#/25#)

  • Muscle & Power, AV2 Strength

    Split squat 3x 12+12 reps

  • Su 14.12.2014 Strength

    60 kg

  • Kettle Bell Annie Workout

    Pre-WOD:
    - Work up to a heavy snatch

    WOD - For Time:
    50-40-30-20-10
    -KB Swings (#53/35)
    -Sit Ups

  • WOD 05082015 Workout

    15 min AMRAP:
    - 50 DU.
    - 40 Goblet Squat (24/16 kgs).
    - 30 Kb Swing (24/16 kgs).
    - 20 Step ups (24/16 kgs).
    - 10 Hspu.

  • Tramppa Workout

    Hyppyjä trampalle

    -jännehyppy
    -kerähyppy
    -lentokuperkeikka
    -voltti

  • Endurance bias Workout

    In 20min window:

    3k run + amrap row

    After 20 min:
    5 min active recovery bike ( easy pace) + 5min rest

    In 20min window:

    3k run + amrap row

    Go 80-90% of max HR.
    The goal is to be in zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

    Accessory 3 from library