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

    3 Rounds
    15 Deadlift 80/55kg
    15 T2B
    15 Double KB Front Squat@20/12kg
    15 Cal Row/bike/ski
    Timecap: 18 min

  • 1. Back Squat Strength

    10 Reps @ 74%
    8 Reps @ 79%
    6 Reps @ 83%
    4 Reps @ 87%
    2 Reps @ 92%
    Rest 2:00 between sets.

  • ”Moneyball” Workout

    21-15-9:
    Wallballs 9/6kg
    Box Jumps

    200m Farmers Carry DB 22,5/15kg

    21-15-9:
    Wallballs 9/6kg
    Box Jumps

    200m Farmers Carry DB 22,5/15kg

    21-15-9:
    Wallballs 9/6kg
    Box Jumps

    *Score = Time it takes to complete the workout

  • Ring dip Strength

    Ring dip
    Find heavy 3

  • 4.6.2022 Run & Pull Ups Workout

    AMRAP 16

    Run 2k (Bellanrannan lenkki)
    Remaining time Pull Ups

    Target 40
    Goal 80

  • WOD Workout

    9/11 Cal Machine of choice
    11 Toes-to-Bar
    8 Clean @37/55kg

    9/11 Cal Machine of choice
    11 Toes-to-Bar
    6 Clean @43/60kg

    9/11 Cal Machine of choice
    11 Toes-to-Bar
    4 Clean @45/65kg

    9/11 Cal Machine of choice
    11 Toes-to-Bars
    2 Clean @50/70kg

    RX+: Start at 40/60 finish at 55/80
    REST 2min

    AMRAP 3min:
    Wall walks or RX+ max distance handstand walk

    Cleans are Power or Squat - your choice!
    Time Cap for first part: 15mins, overall cap therefor 20mins!

  • Morning Intervals Workout

    30min time

    Equipments: 1x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

  • Lauantai 14.5. Workout

    Wod
    Treeni
    3 Rounds Not for time
    300m/250m Row
    80m/Arm Single arm farmers carry
    8-12 Leg raise (dip bar)

    Hiki
    14 min amrap
    300m/250m Row
    80m/Arm Single arm farmers carry
    15 Sit up
    5+5 Devils press

  • 20.4.2022 Juoksu Workout

    Juoksu/kävely 50 minuuttia.

    Tee samanlainen harjoitus kuin viikko sitten keskiviikkona

    Kirjaa ylös kokonaismatka.

  • Perjantai 13.5. Workout

    Strict/kipping hpsu 1RM or Hspu practice