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

  • OPTIONAL ENDURANCE Workout

    5min warm up bike (PK1-2)
    *
    5-4-3-2-1min machines
    1) row
    2) bike
    3) ski/ or run
    *
    5min cool down bike (PK1-2)
    Target HR zone - PK 1-2

  • WOD: Some Fortitude I Workout

    "Some Fortitude I" (based on Ben Bergeron's Fortitude):

    Emom14:
    A) 13-15/10-12 cal row
    B) 12-15 burpee

    Target: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.

  • 25.7.2023 BasicWod Workout

    AMRAP 18

    Run 800m
    15 Banded Lats Pull Down
    10+10 One Arm Dumbbell Row 22,5/15kg
    Bike 1k
    30 Sit-ups
    20 Lunges

  • 30.12.2022 Romanian Deadlift Strength

    ** Romanian Deadlift**

    3 x 8 @ 35 - 45 %

    SO 2:00

  • Extra Credit 22-08-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch
    MIN 3 - :45 Quad Roll

    *Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
    back down towards heels.

  • MAYFLY PRO TRACK Workout

    A,
    Split Jerk 3-3-2-2-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Teams of 2 - as many reps/distance as possible in 16 mins of:
    Kettlebell Farmers Carry, 32/24kg, 4 mins
    Burpee Pull-up, 4 mins
    Kettlebell Front Rack Carry, 32/24kg, 4 mins
    Hang Clean & Jerk, 84/57kg, 4 mins

    Complete in teams of 2. Work together sharing the work any way they want to accumulate max reps or distance.

    C,
    For quality:
    3x 12 Weighted Sit-ups, pick load
    3x 12 L/12 R Teapots, pick load

  • Sumo good morning Strength

    Sumo good morning 3 x 15

  • Reeni 3 Workout

    For time:
    6 rounds
    42,5kg

    6 Truster
    6 OHS
    6 T2B
    6 Clean
    6 HSPU
    6 Pull-up

    Time cap 16 min.

  • A-osio Strength

    Raskas blokki - viikko 2

    A1. Pullup 4x1+1 (RPE9)
    A1b Nordic Curl x 4 (RPE8)
    ~2-3min

  • B-Osio Strength

    B1. MU (jalat boxilla, vaihtoharjoittelu) 4x8(RPE8)
    B1b Single leg RDL KB x 5 o/v(tempo slow - heavy hip load RPE 8)
    ~2 min¨