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

  • Circuit - Tiistai Workout

    KIERTOHARJOITUS

    5 Kierrosta, :45s töitä / :15s lepo
    1) Hyppynaru
    2) Käsipainotempaus lantiolta
    3) Istumaannousu
    4) Kahvakuulaheilautus
    5) Pyörä seisten
    6) Lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, koordinaatiota sekä hieman kestovoimaa. Tähtää keskiraskaisiin kuormiin, joilla saisit tehtyä tasaista ja hyvää liikettä koko työosion ajan.

  • 13 december Workout

    21-15-9
    Pull-ups
    Wall ball
    Burpees box jump over
    Power clean

  • 11.10.2024 Bike Erg Workout

    PLEASE MAKE SURE TO REVIEW THE WHOLE SESSION AND READ THE NOTES BEFORE STARTING.

    Today, we will test your grit, your conditioning and your ability to suffer (productively) on the BikeErg. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts (and total calories/distance for each). We use the watts as they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight) and % based prescriptions for conditioning (unlike calories and distance which don’t work so well).
    Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

    DATA (Collect this for each test)
    Calories/distance. Your total calories and distance.
    Watts. Your average watts.
    Damper setting. Note your damper setting for your own reference.
    Cadence. Note your avg. cadence for your own reference.

  • Muscle & Power, AV2 Strength

    Deadlift 8-8-6-6 reps

  • 3x6/jalka boksille nousu Strength

    Voit tehdä korkeammalla boksilla tai ottaa lisäpainon.

  • Main site Wednesday 251029 Workout

    For time

    Rest 2 minutes

    Rest 2 minutes

    Rest 2 minutes

    ♀ 75 lb
    ♂ 115 lb

    Your score is the total number of bar-facing burpees accumulated.

  • Mobility & CORE Workout

    shoulder & Th mobility

    4 rnds for quality 3/3 KB armbar
    5 dolphin push up
    8/8 band resisted quadruped Th rotations

    plank pos. one arm snow angels 3x8/8

    half kneeling book openers w. band 3x10/10

  • 25.7.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

  • Conditioning Workout

    2x15' AMRAP, 3' rest
    5/5 one arm KB clean @ 20/12kg
    10 burpee box jump
    20m bear walk
    40 DU

    continue second AMRAP where you finished last

  • WOD Workout

    8'AMRAP
    1 man maker
    2 wall walk
    3 pull up