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

  • Dance with the devil Workout

    AMRAP’20
    10 DB Snatch 32,5/20kg
    10 pistols
    10 C2B

  • Clean & Jerk Workout

    Build up to a light, technical set of

    Clean Pull + Power Clean + Split Jerk

  • 24.12.2022 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Marraskuun tanssit Workout

    For time: (tc:45 min)

    300m ski/row or 500m bike
    25 hang c&j
    Ski/row/bike
    25 pull up
    Ski/row/bike
    25 front squat
    Ski/row/bike
    25 burpee bar over
    Ski/row/bike
    25 weighted lunges
    Ski/row/bike
    25 t2b
    Ski/row/bike
    25 thruster
    Ski/row/bike

    Rx weight:
    W 30 kg
    M 42.5 kg

  • EW "Something gone bad" Workout

    5 rounds:
    20s thrusters 30/20kg
    40s rest
    20s ring rows
    40s rest
    20s burpees
    40s rest

    It all out in 20s and then rest 40s.
    in first round do your best and then try to keep the same reps in every round

  • Endurance Workout

    5 Interval of:
    Row 1000 m @ 1-2’’ faster than 2000 m PR pace
    1:30 rest each interval

  • Overhead Squat Strength

    For Total Load:
    5 Sets of 3

  • Bar-Facing Burpees Workout

    On the 5:00 x 3 Sets:
    30 Bar-Facing Burpees

  • 2/19/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(24)
    WRK for 24:00 mins
    400m run/jog/walk
    30 pop ups(sit to a chair/bench/box and jump up)
    400m run/jog/walk
    30 sit ups
    400m run/jog/walk
    30 breakdancers
    400m run/jog/walk
    30 goblet squats w/3 second hold at the bottom
    400m run/walk/jog
    30 db/kb swings

    Finisher
    50 cross crunch
    15 arm circles front and back
    1:00 quad stretch

  • 21.5.2023 Basic Endurance 45 Minutes Workout

    BEC 45

    4 Minutes Any Machine / 4 Minutes Jogging
    7 + 7 Kettlebell Clean
    2 Rope Climb
    4 Minutes Any Machine / 4 Minutes Jogging
    4 D-Ball Clean
    2 BMU / 5 CTB / 7 Pull-Ups