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

  • Saturday Grind Workout

    3x9min on 3 min off w. partner

    In 9 min:
    Buy in: 60 wall ball
    Then AMRAP
    20 burpee over partner (partner plank hold)
    30 cal row
    40 KB swing @ 24/16kg

    Continue next interval where you finished

  • Pull up Strength

    Leuanveto myötäotteella

  • 22.11.2023 Push Jerks Strength

    Push Jerks

    5-5-5-3-3-3-1-1-1

    Go Every 2:30

  • FUNCTIONAL 2.12.2023 Workout

    EMOM 18
    1. 6 deadlift
    2. 5-10 strict pull ups
    3. 10m DB/KB walking lunge

  • WOD, warm up Workout

    12'min Wu:

    45"sec Ski / Bike

    8 Wall squat
    8 Scap pulls
    8"sec Dead hang
    4+4 One arm Ring row + Rotation
    8 Up and downs

    Then...
    6'min mobility Hips & Shoulders

  • 27.3.2024 Active Recovery Workout

    3 to 4 rounds for quality
    10-seconds/side Single arm bar hang
    8 Blackburns
    6 Pike thoracic extensions
    4/side Tactical ankle rocks
    2 e/side 90/90 to external rotations

    For 30 to 40-minutes @ steady pace
    Bike Erg
    Every 5-minutes dismount and perform:
    5/side Single leg DB snatch

  • Conditioning Workout

    Partner WOD

    AMRAP 10
    250m row each person
    20 Kb USA swing each person @24/16kg
    250m row each person
    20m/arm Kb overhead carry each person@24/16kg

    3 mins Rest

    AMRAP 10
    8 Burpee over rower each person
    16 Cal row each person
    8 KB squat clean each person @24/16kg
    16 V -up each person

    3 mins Rest

    In 10 mins (Split as You wish)
    Complete the following :
    200 Double under
    140 Bodyweight lunge (total reps)
    70 Push up
    35 cal row
    Remaining time : Max rep rope climb

  • Accessory Workout

    Back extensuon ghd + strict knee raises
    3x 15
    3x 10

  • OPTIONAL ENDURANCE Workout

    10min warm up bike (PK1-2)
    *
    30-40min for quality:
    5min machine
    30+30m s.a farmer carry
    30+30m s.a OH carry
    30m D-ball carry
    *
    10min cool down bike (PK1-2)
    Target HR zone - PK 1-2

  • Perjantai 21.6.24. FN (HYVÄÄ JUHANNUSTA, OLE KUNNOLLA!) Workout

    Warm Up
    2 min row
    2 min ski
    2 min jog
    5+5 squat strech
    5 russian baby strech
    5 inch worm + push ups
    10 burpees
    then get ready for movements and start workout

    Metcon
    9x3 min on / 1 min off
    rounds 1,4,7) 500/400m row + max reps burpees
    rounds 2.5,8) 500/400m ski + max reps db snatches
    rounds 3.6.9) 16 x shutte run (1 rep is 7.5+7.5m) + max reps heavy kb farmers carrying

    kardiolaite/juoksu aina you go, i go meiningillä ja burpee, db snatch sekä farmarikäv.
    tehdään syncrona yhtä aikaa.
    burpee : rinta maassa yhtä aikaa
    db snatch : loppu ojennus yhtä aikaa
    farmers walk: kummallakin painot käsissä jotta voitte edetä