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

  • Cardiobootcamp (KV) Workout

    Warm up 10min
    1min row (30s easy + 30s moderate)
    19 WGS
    8 db oh extension
    8 box step down
    16 one arm ring row

    Intervals
    5 rounds: 5min on/ 2min off: ygig, split the reps
    40 cal row
    40 wall ball
    40 abmat sit up
    40 box jump/ step up
    40 ring row
    40 OH KB swing
    40 Du or 100 su

  • VKO9 Treeni 1A Strength

    Etsi päivän raskas paino kompleksiin:

    3 x tempaus kyykkyyn

    *Tangon saa tiputtaa alas välissä mutta seuraava nosto täytyy tehdä 10 sekunnin sisään
    *Käytä tähän noin 15-20min

  • 3.10.2021 PK Workout

    5RFT

    500/450m Row
    15 Snatch 35/25kg
    15-12-9-6-3 C2B

  • Kettlebell Workout

    Emom 5’
    6-6 x Snatch
    Emom 5’
    5-5 x Clean & FRSQ
    Emom 5’
    15 x Swing
    Emom 5’
    15 x Push-Up
    Emom 5’
    16 x Alt Swing
    Emom 5’
    12 x Alt Dead Clean

    Afterparty
    2 x 1 min bar hang
    Rest: 1 min

  • Ohs 3x5 Strength

    Ohs 3x5

    Raskas mutta laadukas

  • Extra Credit 25-11-2021 Workout

    • Biphasic Half-Kneeling Pec Stretch x 60s each side.
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Deadlift Strength

    Deadlift, work up to heavy 3RM
    +
    3x6 @75% of 1RM

  • Mikko's Triangle Workout

    40:00 EMOM
    Min 1: Echo Bike cal
    Min 2: Row cal
    Min 3: Ski cal
    Min 4: Rest

    • Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
    • The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
    • Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

    SKAALAUS:
    20/16-->15/12-->12/9-->10/8-->9/7 cal

  • Sennut WOD Workout

    Amrap12
    - 8 kb swing
    - 6-10 knee raises
    - 8-12alt. box step up

  • 20.8.2023 front squat & bow jump overs Workout

    For time:

    Buy in... 20/15 cals Echo bike
    15 front squat
    15 bow jump overs
    12 front squat
    12 bow jump overs
    9 front squat
    9 bow jump overs
    Buy out... 20/15 cals Echo bike

    TC6