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

  • Tabata this Workout

    ”Tabata This”

    -Tabata Row
    Rest 1 minute
    -Tabata Squat
    Rest 1 minute
    -Tabata Pull-up
    Rest 1 minute
    -Tabata Push-up
    Rest 1 minute
    -Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

  • EMOM Strength

    EMOM12
    1min: clean high pull x 5
    2 min: power clean x 5
    3 min: squat clean x 5

    Huom: käytä painoa jonka pystyt laadulla
    vetämään rinnalle sekä kyykkyyn, että raakana
    Huom: aloita kevyellä ja lisää kiloja mikäli haluat

  • Finnish Summer Day Workout

    Working in teams of 2: (30 Min AMRAP)
    800m Run (1 Person) to Monument and back
    AMRAP: (1 Person)
    15 KBS swings
    15 Push Ups
    15 Air Squats

    1 Person runs 800m and other works on AMRAP, switch after each run. Pick up the AMRAP where your partner left off.

    Score is total REPS on AMRAP

  • Happy B-day Marika! Workout

    Tänään hikoillaan Marikan synttäreiden kunniaksi!

    4 rounds

    18 x kb swing 32/24
    18 x double unders
    18 x HSPU
    18 x power clean 50/35
    18 x pull up

    Time cap 30 min, if you beat the time cap perform a buy out.

    Buy out: 400 m run

    Deload-versio:
    Tee kolme kierrosta, aloita aina uusi kierros 10 minuutin välein ja jätä juoksu välistä. Valitse kilot kevyemmän kautta

  • Intervals Workout

    3 Min On: 2 Min Off (30mins 6 Intervals)

    A. Run 400m (outside or in)
    15 KBS 24/16Kg
    Max pull ups Amrap

    B.
    3 Min AMRAP
    15 Thrusters 40/30kg
    15 T2b

    Part A is max pull ups and part B is max reps of Thrusters and T2b.

    Start from beginning always. Part A, run once, Swings once and Amrap on pull ups. Part B Amrap everything.

  • 2 x Tabata Workout

    Tabata 4 min (20 s töitä 10 s lepo)
    Venäläinen kahvakuula swingi

    2 min tauko

    Tabata 4 min (20 s töitä 10 s lepo)
    Kahvakuula rinnalleveto

  • March Strength #2 Strength

    Barbell Deadlift 5 x 6 (no mixed grip, 1 re-grip allowed)
    Kneeling Press 5 x 6/side

    Set #1 is warm up/practice round
    3min rounds

    18min

  • Ouchhh Workout

    8 Intervals of 2 Min on: 1 Min off

    A. 10 Snatches 35/25kg + 3 Bar MU (scale to C2b or pull up!)

    B. 27-21-15-9
    Row cal
    Thrusters 35/25Kg

    Both are Amraps. But pick up where you left off! Post rounds of A and B. GO back to 27's if you get through B.

  • Annual 12 Exercises of XMAS Challenge Workout

    General Warmup:
    10 min

    Everyone Solo. Need: Heavy KB (35-80lbs), (2) DB's 15-30lbs, TRX, Share Box with neighbour. Fa la la la la.
    Remember this is a rep stacker. Go through like you would sing the carol, always working new exercise back down towards #1. Reps become whatever new # you are on. ex: 7th day of exercise, everything is 7's.
    Order is; 1 2-1 3-2-1 4-3-2-1 etc

    1. Heavy KB Swings (always 15)
    2. Side V-Sit Crunch per side
    3. Push-ups
    4. SA DB RDL + Front Kick (balance) per leg
    5. DB Shoulder Press

    Max Speed on Curve
    6. Box Jump
    7. TRX Candlestick + Leg Flutter
    8. DB Thruster
    9. DB Scissor Lunge Per leg

    Max Watts Ski
    10. Single Arm OH DB Jerk (jump into split stance, opposite foot forward) per Arm
    11. DB Jackknife Core
    12. TRX Burpees per leg

    40 min

  • Seinäpallo ja leuanveto Workout

    10 min alkavalla minuutilla
    10-20 seinäpallo, sama toistomäärä

    lepo 2 min.

    4 min maksimi toistot
    Leuanveto