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

    Emom 30

    1) 6-12 Boxin ylitystä
    2) 10-15 Cal
    3) 10-20 Istumaannousua
    4) 10-12 KP/KK HC&J (Yhdellä KP/KK:lla)
    5) 45s Viivajuoksua
    6) Lepo

  • Conditioning Workout

    RX:
    Every 5min x 6
    Alt. A & B (3 x each)

    A) 20/14 Cal ergo + 10-15 C2B
    20 Wall ball @9/6kg

    B) 20/14 Cal ergo + 5 Wall walk
    50 DU

    Scaled:
    Every 5min x 6
    Alt. A & B (3 x each)

    A) 20/14 Cal ergo + 10-15 Pull up
    15 Wall ball @9/6kg

    B) 20/14 Cal ergo + 3-4 Wall walk
    40 DU

    RPE 3.5

    Huom!
    Ergon voi valita, mutta lähtökohtaisesti toinen ergo on soutu ja toinen pyörä. Max työaika ergoon 1.20min.
    Muut liikkeet lähtökohtaisesti 1-2 setissä.
    Max työaika per kierros 3min.

  • 4x 2min ON/2min OFF Workout

    4x 2min ON/2min OFF
    alt a and b

    A.AMRAP 2
    3-6-9-12-...
    Power Snatch 42,5/30kg
    Toes-to-bar

    B.AMRAP 2
    3 Wall Walks
    25 Double Unders

  • 220224 Torstai Workout

    Conditioning workout

    8 rounds (40s on / 20s off)
    1. Bike erg or echo bike for cal
    2. Row for cal
    3. Shuttle run for reps (1x = 7m)
    4. Rest

    Try to aim 80% effort

  • Conditioning 19-02-2024 Workout

    PERFORMANCE

    FOR TIME
    6 x Stairs
    150/125 Cal Bike/Row/Ski

    FITNESS

    FOR TIME
    3-5 x Stairs
    125/100 Cal Bike/Row/Ski

    • Time Cap 24:00
    • RPE 7, not maxing out.
    • Busy class? Half will start with the calories

  • Suomi 100 vuotta synttäriWOD Workout

    AMRAP in 6 minutes:

    10 DB Cleans
    10 DB STOH
    M: 20kg DB’s N: 10kg DB’s

    *You go, I go

    Rest 2 min

    AMRAP in 12 minutes:

    6 Deadlifts 100/70kg
    12 HSPU
    17 Air squats
    *You go, I go

    Rest 2 min

    For time:
    100 Box over burpees, regionals style 30”

    *Divide evenly between partners.

  • 160224 Perjantai Strength

    A) On the minute for 8min
    2 power clean @70-75%
    Rest 2min, then
    Every 30s for 8 rounds: 1 power clean @85%

    B) 3 rounds for quality
    20s L-sit hold
    12-16 alt. v-up / tuck-up
    30s/side KB front rack + overhead carry

  • 3x 4min ON/2min OFF Workout

    3x
    4min ON/2min OFF

    A. AMRAP of
    10x7,5m Shuttle Runs
    8 KB Swings (heavy)
    8 Goblet Squats

    B. 40/30 Calories
    +
    AMRAP in the remaining time
    1-2-3-4-... Deadlifts 100/70kg
    1-2-3-4-... Bar Facing Burpees

    C. AMRAP of
    9 High Box Jumps
    6 Handstand Pushups
    3 Bar Muscle-Ups

  • WOD Workout

    RX
    4 ROUNDS FOR TIME
    21/16 Cal Row/Ski/Bike
    15 Up-Downs
    9 KB Goblet Squats (32/24)

    Timecap: 12 mins

    SCALED
    4 ROUNDS FOR TIME
    15/12 Cal Row/Ski/Bike
    12 Up-Downs
    9 KB Goblet Squats (Moderate)
    RPE 7

    OPTIONAL COOLDOWN
    1:00/1:00 couch stretch
    1:00 pancake split
    1:00/1:00 half frog sit

  • Partner WOD Workout

    Partner WOD
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories

    *AMRAP of (continue where You stopped)
    30 Single Arm DB Hammer Curl into Press
    30 Banded Triceps Extensions
    30 Single Arm DB Renegade Rows
    30 Banded Biceps Curls
    30 Weighted (DB) Lunges