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

  • 5.8.2024 Power Clean & Burpees Workout

    For Time :

    21-15-9 Power Cleans 42,5/30kg
    15-12-9 Bar Over Burpees

    TC 7

  • 9.11.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • What happened to Boba Fett? Workout

    For time

    100 Double Unders
    80 Toes-To-Bar
    60 Strict press (shoulder press) 35/25kg
    40 Thrusters 35/25kg
    20 Strict Pull-Ups
    10 Bar Muscle-Ups

    Timecap: 25 Minutes

  • Core + recovery WOD Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toy soldiers
    Toe touches
    Spider-Man lunge

    Core strength
    3 rounds for quality
    10 TTB (sub leg lifts)
    15 Weighted sit ups
    1:00 plank
    15 weighted sit ups
    10 TTB (sub leg lifts
    Rest 1:30

    Active recovery WOD
    Pick one: 400m run, 500m row, 20 cal bike

    Then stay with the same cardio throughout workout.

    With a running clock:
    6 rounds
    Run, row or bike
    Rest for same time it took to run, row or bike.

    For Example if you finish in 2:05 you will rest until 4:10 (resting for 2:05 mins)

  • Tempausveto + raaka + tempaus Strength

    2x 2+2+2 @ 50-60%
    2x 1+12 @ 65-75%

  • 12.9.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Ahvenisjärvi vol 1 Workout

    For time:

    5 rounds:

  • FUNCTIONAL 6.11.2021 Workout

    15 mins (45s. ON 15s. OFF)
    1. cal row/bike
    2. one arm devil's press (alternating)
    3. box step ups (with DB)

  • Day 2 Gymnastics Workout

    Reverse Tabata ring holds on low rings
    10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

    Strict chin ups 5 x 5 (banded if needed)
    SS with
    Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

    WOD - unusual skill is kettlebell snatch
    A skill we don’t often do so scale back the weight if needed

    AMRAP/12
    8 KB snatch
    10 box jump overs
    24 double unders

  • WOD warm up Workout

    3 rounds:
    1 min ergo or jump rope
    10 med ball cleans
    10 kip swings
    5+5 squat thoracic rotations
    10 scap pull ups