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 LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E6MOM x 5-6
    20 burpee variation of your choice

    • remaining time easy bike PK 1-2

    (burpee over bar, burpee to bar, over box,facing etc..)

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • 25.4.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 7.4.2024 Thrusters Strength

    6-6-4-4-3-3

    Go every 2:30

  • 2.5.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Jump & Row Workout

    For time:
    3 rounds
    Ring row 12
    DU 24/ single 48
    KB swing 32 (16 kg/ 12 kg)

    Time cap 12 minute

  • FUNCTIONAL 23.4.2022 Workout

    3 x
    10 press
    15 goblet squat
    -rest 2 min between rounds-

    3 x
    10 deadlift
    5-10 pull up
    -rest 2 min between rounds-

  • Main site Saturday 240629 Workout

    Snatch 3-2-2-1-1-1 reps

    Finish with 10 minutes of working on pegboards.

    Pegboard pull-up variations include
    - Feet on wall, even grip
    - Feet on wall, uneven/staggered grip
    - Dead hang, even grip
    - Dead hang, uneven/staggered grip

  • Sunday 1.5.22. Workout

  • Little jumper Workout

    For time:
    3 rounds
    30 DU/ 60 single
    20 hanging L-sit up
    10 Wall ball (9 kg/ 6 kg)

    Time cap 12 minute

  • WOD 29/06/24 Workout