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

  • 28.2.2024 "Fight Gone Bad" Workout

    3 Rounds for Max Reps:

    1:00 Wallballs 9/6kg
    1:00 Sumo deadlifts high pulls 35/25kg
    1:00 Box Jumps 20"
    1:00 Push Presses 35/25kg
    1:00 Cal Row
    1:00 Rest

  • 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