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

  • Superkids 7-9v taito Workout

    Rinnalleveto kyykkyyn

    Rive sylistä kyykkyyn - tiukka vastaanotto
    Rive maasta kyykkyyn - tiukka vastaanotto

    Käytä kevyitä tankoja.

  • Superkids 7-9 v WOD Workout

    Parin kanssa

    5 kierrosta

    10 m kottikärrykävely / pari
    5 ylialihyppely katurakista / pari

  • Superkids 7-9v WOD Workout

    5 kierrosta

    5 burpee pistejuoksu 10 m (burpee aina salin päässä)
    7 käsipainovauhtipunnerrusta
    9 abmat sit up

  • EMOM 12 Workout

    Odd: 7 Thrusters
    Even: 7 Burpees

    Pick a weight and stick with it!

  • IF3 2022 Test 6 Workout

    For Time. TC 4 min:
    12-9-6-3
    Power Clean, 43/30kg
    Bar-facing Burpee

  • Superkids 10-13 v WOD Workout

    AMRAP

    3 x
    1 min max reps toes to bar
    30 sec rest
    1 min max rep pull ups
    30 sec rest
    1 min max DU (try)
    30 sec rest

  • Faren Workout

    For time:
    30 rounds
    5 thrusters (rx 42,5/ 30 kg)
    5 pull ups

    Scaled version
    30 rounds
    5 KB thrusters (12 kg/ 8 kg)
    5 ring row

    Time cap 45 minute.

  • Warmup Workout

    21-15-9 reps for quality of:
    Kettlebell swings
    Push-ups
    Squats

  • Open Gym Workout

    Open Gym

  • Back to back Workout

    Friday 5th January 2018

    Competitive Athlete

    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Competitive Athlete
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Recreational Athlete
    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts,

    1 x 200m jog, 1min rest,
    2 x 100m, 1min rest between efforts.
    Total: 4000m

    Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

    Workout Focus: Force recovery during the active jog recovery.