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

  • 28.2.2023 DU's or single unders & air squat & sit ups Workout

    3 rounds for time:

    10 DU's or 20 single unders
    20 air squat
    30 sit ups

    TC7 min

  • 17.4.2026 Lunges & GHD, Strength Workout

    Alternate C1/C2

    C1. Front foot elevated split squat – 3 x 8-12/side @ RPE 7 (3 RIR), rest 1:00 before B2

    C2. GHD hip extensions-3 x 12-20 @ RPE 7 (3 RIR), rest 2:00 before B1

  • 231217 Bootcamp (LP) Workout

    A)
    DB snatch 10-8-6-4-2/hand
    Between:
    - 6 T2B/12 v up
    - 6+6 weighted backward lunge

    B
    4 rounds ygig: full round
    - 10/15 cal row
    - 10 sit up

    4 rounds ygig: movement
    - 8 DB OH press
    - 10 KB swing

    4 rounds ygig: full round
    - 6 DB devils press
    - 10 wallballs

    4 rounds ygig: movement
    - 4 burpee
    - 10 air squat

  • Test rounds 24.1 Workout

    TBT on thursday night

  • DU PRACTICE (ADVANCED) Workout

    A) WU EMOM 12
    1: 5-10m Stretch walk
    2: 10/10 Calf raise
    10-20 High Single Under
    10-20 Crossover single under

    B) 10-15MIN DU PRACTICE

  • 29.3.2024 PK Workout

    20 Minutes Row @ HR Zone 3
    20 Minutes Ski @ HR Zone 3
    20 Minutes Bike @ HR Zone 3

  • Day 3 Olympic Weightlifting Strength

    Session 3 is a mixed session with a max test on our snatch balance that we will use for accessory work in the next few weeks

    Snatch balance
    Build to a heavy from the rack
    Then perform 2 drop sets to build confidence in our receive position
    3 x 2 @ 80% of max achieved

    Clean grip deadlift
    5 x 3 @ 90% of 1RM clean

    Muscle clean into strict press
    5 x 3 @ 80% of 1RM strict press

    Optional accessories
    3 sets
    10 single leg side box squat
    30 ISO GHD hold

  • Main site Wednesday 241009 Workout

    For time

    • 40 ground-to-overheads with a ruck
    • 1,600-meter ruck
    • 30 ground-to-overheads with a ruck
    • 1,600-meter ruck
    • 20 ground-to-overheads with a ruck
    • 1,600-meter ruck

    ♀ 35 lb
    ♂ 45 lb

  • 13.4.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets):
    20/15 cal row, ski or bike
    20 thrusters 20/15 kg
    30 double unders
    20 sit ups
    20/15 cal row, ski or bike