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

  • Filthy Fifty with a twist Workout

    "Filthy Fifty with a twist"
    You can do Filty Fifty's 10 different exercises in any order you like, but before each excerise (except the first one) you have to buy in 10/7 Cal Assault Bike/SkiErg/Row

    "Filthy Fifty"
    50 Box Jumps
    50 Jumping Pull-ups
    50 KB swings 16/12kg
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press 20/15kg
    50 Back Extensions
    50 Wallball
    50 Burpees
    50 Double unders

  • Torstai 2.6. Workout

    Accessory
    3 Rounds
    Dip 6
    Ring row 10
    Banded Clamshell 10+10
    (Hiki: 15 Cal Machine)

  • WOD Workout

    "Helen"

    3 rounds for time:
    run 400m
    21 kettlebell swings (24/16kg)
    12 pull-ups
    Timecap: 14 mins

    Extra:
    Banded Bicep Curls: 100 reps AFAP.

  • WOD Workout

    For time:
    15-10-5
    Power Cleans (70/43kg)
    Front Squat (70/43kg)

    Timecap: 9 mins

    Extra:
    Banded pull through 3x50 rest 60s

  • Morning Intervals Workout

    4x
    New start every 8th minute

    Alt. A and B

    A) 18-20/12-15 Cal. Echo Bike
    300m Run
    18-20/12-15 Cal. SkiErg
    14 DB Snatches 22,5/15kg

    B) 18-20/12-15 Cal. BikeErg
    300m Run
    18-20/12-15 Cal. Row
    10 Burpees

  • Team metcon Workout

    In teams of three

    row 5 km
    -  switch the person rowing every minute

    rest 5 min

    900 m sled push
     - switch the person pushing the sled after every 40 m

    tc 45 min including the rest period

  • Partner Amrap 30 Workout

    Partner Amrap 30

    40cal machine
    30 Db hang squat clean @22,5/15kg
    40 sit up
    30 box jump over

  • WOD Workout

    For time:
    45 Double KB Squat Clean Thrusters @24/16kg

    Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
    Rx+: @28/20kg
    TIME CAP = 7:00

    Extra:
    Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.

  • Strength Strength

    Close Grip Floor Press in Bridge
    Build to a heavy single in 6-7 sets. Rest 2:00

  • WOD Workout

    YGIG Aikaa vastaan 5 Kierrosta

    12/9cal laitetta
    1x Cindy

    *Cindy= 5 leukaa 10 punnerrusta 15 ilmakyykkyä