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

  • 13.10.2022 Workout

    EILINEN tai

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

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Chest Supported Barbell Row On Bench
    B. Barbell Overhead Walking Lunge (8-12 Reps Total)
    C. GHD Back Extensions

    *Repeat from 6.29.22 

  • FUNCTIONAL 11.11.2023 Workout

    With a pair
    Complete 100 cal row/ski/bike

    While the other is rowing/skiing/biking, the other completes on round of:
    20 wall ball
    10 burpee box jump
    ➡️ When one round is completed, switch with your pair

    -time cap 10 min-

  • Machine intervals Workout

    Machine intervals 10min On/1min off
    1round:
    1) bike
    2) row
    3) ski
    4) echo/ or run
    Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

  • Sunnuntai 23.4.2023 Workout

    30 clean and Jerk
    30 snatch
    Then
    5 rounds
    20 pullups
    40 pushups
    60 airsquats

  • Kettlebell Workout

    Skills in 20 min
    Tgu 1-1 / 5x
    @find the heaviest weight to quality

    Wod for time
    Each side until 4 rep/ movements
    1 x one hand swing
    1 x snatch
    1 x clean
    1 x front squat
    1 x press
    1 x reverse oh lunge

    Plank
    3 x 1 min /front,left side,right side/

  • Onsdag 27/1 2021 Workout

    30min amrap
    X unbroken pull ups
    X unbroken thrusters 42,5/30kg
    X sec unbroken nose to wall handstand hold
    Don’t go for broke. Pick a number you can hold throughout the workout. Walk between each exercise.

  • FUNCTIONAL 2.12.2023 Workout

    EMOM 18
    1. 6 deadlift
    2. 5-10 strict pull ups
    3. 10m DB/KB walking lunge

  • Sunnuntai 13.11.22. Workout

  • 22.03.2022 Workout

    Skill/STR:
    EMOM for 12 minutes:
    1. 5+5 Single Arm DB Split Squats @build
    2. 30-40s Double Under Practice
    3. Rest

    EMOM for 8 minutes:
    1. max L-Hang/ Sc: Tuck Hang
    2. 6 Double DB Hang Power Snatch @build

    EMOM for 4 min:
    8 Back Squats @ 50-60%

    Rest 1 minute

    EMOM for 3:
    18 KB/DB Walking Lunges

    Finisher
    as fast as possible:
    100 Tuck Ups