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

  • WOD Workout

    "Helen"
    3 rounds for time:

    run 400m/ row 500m
    21 kettlebell swings (24/16kg)
    12 pull-ups

    Timecap: 14 mins

    Extra:
    Banded Bent Iso Row: 3 x 12-15 each. Rest 60s

  • Partner Amraps Workout

    Partner Amrap 12
    8/6 cal ski
    8 up&down

    rest 3min

    Partner Amrap 12
    8/6 cal echo
    8 box jump

  • AMRAP 8 Workout

    AMRAP 8
    4 Bar Muscle-Ups
    8 DB Snatches, heavy
    16 Wall Balls

  • WOD Workout

    Emom 8

    1) 3 Raakariveä 70-75%
    2) 6-10 Tangon yli burpeeta

  • 21.9.2022 Deload Cycle Workout

    EMOM 36

    1 Minute : 2 Rounds " The Chief"
    2 Minute : 11/7 Cal Echo Bike
    3 Minute : 1 Rope Climb
    4 Minute : 8 Box Over Jumps 30"/24"
    5 Minute : 11/7 Cal Bike Erg
    6 Minute : Rest

  • AMRAP20 Workout

    AMRAP20 for quality:

    2 min easy erg
    15 m (weighted) bear crawl
    60 sec glute bridge march
    60 sec mini banded hip abduction
    30+30 sec side plank hip lift

  • 2x 6min ON/2min OFF Workout

    2x
    6min ON/2min OFF
    AMRAP of
    2 Bar Muscle-Ups
    4 KB/DB Thrusters 2x20-25/12-16kg
    8 Toes-to-bar
    12 Pistols

  • AMRAP20 Workout

    AMRAP 20 with partner (YGIG per round):

    10m 1-arm DB overhead walking lunge @ 1x 22,5/15kg (L)
    1 rope climb
    10m 1-arm DB overhead walking lunge (R)
    8 t2b

  • Games mood Event 6 Workout

    3 rounds for time

    8 jumping ring mu
    16 Box over jump (75/60)
    24 V-up

    Cash out:
    36 Lunge steps (2x 22,5 / 15)

    Cap 18min

  • 010822 Maanantai A Strength

    Deadlift progression VK 1/3

    Deadlift 8-6-4
    @65-80% 1RM

    Kolmen viikon maastavetoprogressio, jossa sarjoja tulee yksi lisää viikoittain ja painot kasvavat. Tarkoitus on edetä progressiivisesti eli aloittaa joko isommasta painosta, kuin edellisellä viikolla tai tehdä hieman isompia korotuksia sarjojen edetessä.