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

  • "Fun & Games" Workout

    [0:00 - 2:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [3:00 - 6:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [8:00 - 12:00]
    2,000/1,500 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [14:00 - 17:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [18:00 - 20:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Barbell: 61 / 43 kg

  • 9.5.2024 Workout

    EILINEN tai

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

  • 11.12.2022 RestDay! Workout

    RestDay!

  • 2.5.2024 Workout

    EILINEN tai

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

  • 25.4.2024 Workout

    EILINEN tai

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

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E6MOM x 5-6
    20 burpee variation of your choice

    • remaining time easy bike PK 1-2

    (burpee over bar, burpee to bar, over box,facing etc..)

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • OPTIONAL Long Endurance Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    3-5rounds:
    E3MOM
    1) 15-30s chin over bar + bike
    2) 15-30s hollow hold + bike
    3) 15-30s ring support + bike
    4) 15-30s superman hold + bike

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Sumo deadlift Strength

    5 Sets: (18 min)
    - 5 Sumo deadlifts

    Build to heavy.

  • 18.4.2024 Workout

    EILINEN tai

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

  • Assault Bike Intervals (24min) Workout

    2 rounds:
    3min @50-55RPM
    3min @65RPM
    3min @45RPM
    3min @70RPM