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

  • FUNCTIONAL 2.12.2023 Workout

    AMRAP 8
    2-4 Wall walk (choose suitable reps for you)
    40 Double under/ 80 single under
    8 one arm devils press (alt.)

  • SUNDAY MAYHEM Workout

    4MIN ON/1MIN OFF X4
    IN PAIRS

    1) YGIG FULL ROUND:
    -10/8 Cal Row
    -5 Burpee Over Rower

    2) MAX DISTANCE (1 working/1 resting)
    -KB Farmers Carry

    3) YGIG FULL ROUND:
    -5 Devils Press
    -10 AbMat Sit-Up

    4) AS LONG AS POSSIBLE (synchro)
    -Max hang
    *every time either one drops: Do 5 Synchro Burpees

  • Syvä pääty Workout

    Skills
    +7min emom

    "Grace"

  • Extra Credit 18-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    50m Walk
    5/5 Sciatic Nerve Floss
    10/10 Glute Bridge-Ups
    :30 Glute Bridge Hold
    -Rest as Needed b/t Sets

  • PT Group TI 26.9 klo 11 Workout

    LÄMMITTELY
    2 kierrosta
    1 min / liike
    1. Vuorojaloin polven nosto + käsien kohotus
    2. Kyykky käsien nostolla (3 s. pysäytys)
    3. Eteentaivutus yhdellä jalalla & painon vaihto kädestä toiseen
    4. Käsien nosto seinällä rullan kanssa

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15

    KIERTOHARJOITTELU
    2 kierrosta, 45s./15s.
    1. Raajojen ojennus nelinkontin
    2. Dead bug
    3. Kylkimakuulla yläjalan loitonnus takaviistoon oik.
    4. Kylkimakuulla yläjalan loitonnus takaviistoon vas.

  • 5.5.2025 Workout Warmup Workout

    Once through

    200m Run ( easy pace )
    20/15 (cal) SkiErg
    200m Run ( Workout pace )
    20/15 (cal) Row

  • Kettlebell Workout

    A) 3 sets for quality of
    6/6 single arm tempo push press
    12 stiff legged tempo deadlift (double KB)

    • 31X1 tempo for both movements
    • Try to increase weights each set or use the same weights

    B) Death by swing and burpees

    EMOM until failure:
    Min.1: 10 russian KB swing + 1 burpee
    Min.2: 10 russian KB swing + 2 burpees…and so on.

    C) Afterparty
    Jefferson curl to squat
    3x5@light-moderate weight

  • WOD Workout

    4 rounds for time;
    10/7 Cal Bike/Row/Ski
    15 DB/KB Push-ups
    90 Meter DB/KB Farmer Carry
    Rest 60s
    Timecap: 15 mins
    UB carry is the goal!

    Extra:
    Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

  • Functional training 12.10. Strength

    Push Jerk
    5-5-5-5-5

  • Functional training 14.10.2024 Workout

    3 x 8 min work, 2min rest

    A.
    EMOM 8
    1. 10-15 cal erg
    2. 8-12 burpee

    B.
    AMRAP 8
    21 DB/KB deadlift
    15 DB/KB hang power clean
    9 DB/KB stoh
    40 DU/ 80 single under

    C.
    AMRAP 8
    7 box jump
    14 wall ball
    21 KBS