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

  • 2x3 Rounds Workout

    3 Rounds of:
    15 Overhead Squats 50/35kg
    10 Pullups
    +
    3 Rounds of:
    7 Power Snatches 50/35kg
    30 Lateral Jump over bar

  • For time Workout

    Teams of 3.

    50/40 cal Row
    75 Deadlift

    50/40 cal Row
    75 Hang power clean

    50/40 cal Row
    75 Front squat

    50/40 cal Row
    75 Push jerk

    (Rx: 60/40)

    Time cap: 30min.

  • Conditioning 23-01-2019 Workout

    EMOM 30:00
    Minute 1: 45s Farmer Carry @32/24kg
    Minute 2: 45s Squat Thrusts
    Minute 3: 45s Assault Bike / Ski Erg / Row / Shuttle Run
    Minute 4: 45s Alt. Step-ups with DBs @61/51cm and @ 35/25s
    Minute 5: 45s Double Unders
    Minute 6: 45s KB Windmills

  • Conditioning 16-01-2019 Workout

    30 Minutes on the clock:
    400m Run / 1+½ x Stairs
    400m Row / Ski / Assault Bike Cals x 20/15
    60s Light Front Rack Carry
    60s Light Farmer Carry

  • Rest Day! Workout

    Tänään vielä kepeämmin ja huomenna ajellaan!!

    6:30 - 7:30 Core
    7:30 - 8:30 Basic Endurance CF
    12-13 Core
    16-17 Basic Endurance CF
    17-18 Core
    18-19 Talvikarkarkelot
    19-20 Mobility

  • For Time 30 rds Workout

    1 x Squat Clean 100/70 kg
    3 x HSPU
    3 x T2B

  • Pulkka WOD Workout

    20 min AMRAP

    Pulkalla mäki alas ja juosten ylös, parin kanssa viestinä.

    Varautukaa ottamalla mukaan pulkka tai muu väline jolla mäkeä voi laskea sekä ulkovarustukset. Tunti voi myös venyä yli.

  • 20min EMOM Workout

    CONDITIONING

    20min EMOM:

    1) 10 Thruster@40-50% of 1RM
    2) Airbike 7-20cal

    Overall RPE 4

    Target:You should have around 10-15sec rest with the bike. Thrusters unbroken. Keep a steady pace. This should get a bit spicy in the end...

  • Strict ring dips 3x8 Strength

    Strict ring dips 3x8
    L2: add weight

  • 4 kierrosta 2 liikettä Workout

    4 kierrosta

    8 kahvakuula rinnalleveto 2lla kuulalla
    4+4 askellus boksille kahvakuulat eturäkissä

    2min lepo