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

  • AMRAP 18 Workout

    AMRAP 18

    2 Rounds of:
    5 Pullups
    10 Wall Balls
    15/12 Calories

    2 Rounds of:
    5 Devils Presses
    10 Double DB Squats
    15 Situps

  • 7.4.2023 Bike Marathon Workout

    For time:

    42,195 km

    Omatoiminen

    Aika-arvio 1,5-2,5 tuntia. Kannattaa aloittaa erittäin rauhallisesti. Suositeltavaa on käyttää sykemittaria ja polkea vihreällä sykealueella valtaosa matkasta. Viimeisen 30minuutin aikana voit antaa sykkeen nousta. Mukaan kannattaa varata energia juomaa 1,5 - 2 litraa ja energia geeliä.

  • WOD Workout

    3 ROUNDS FOR TIME
    45/35 Cal Row/Bike/Ski
    25 Toes to Bar
    15 Deadlift @90/60kg
    Timecap: 21mins

    RPE 8

  • Basic 243 Workout

    Emom 35

    1. 15 Push Ups

    2. 10 T2b

    3. 15 Barbell Strict Press

    4. 16 KB Gorilla Rows

    5. 30s Hollow Hold

    6. 10 DB Thruster

    7. Rest/ Ergo

  • WOD Workout

    Aikaa vastaan 5 kierrosta:

    20 Tuplaa
    10 Thrusteria 30/20kg
    5 T2B

    TC: 15min

  • Strength Workout

    3 sets
    Banded chin up to UPSCALE x 5 reps
    (orange/red band)*
    Single arm tempo ring row x 6/6
    ( 3 sec down, fast up, no pause on top)
    Banded pull apart x 10
    -rest as needed-

    *bw chin up, 3 negatives/set, 10 floor assisted/set

  • Oheiset Workout

    3 Kierrosta

    5-8 Raakaleukaa tai raskasta rengassoutua
    10-15 Selänojennusta boxilta tai GHDssa

  • Easter Bingo 🐣 🧙‍♀️🧹 Workout

  • Basic vol. 241 Workout

    EMOM 35
    
1. 10 Wallball
    
2. 10 Hang Knee raise Strict
    
3. 10 Z-press db/kb
    
4. 20 Lunge Jumps
    
5. 15 Swing
    
6. 15 Hollow Rocks
    
7. 10 Box Jumps /Box Step ups


  • Conditioning 30-03-2023 Workout

    PERFORMANCE
    5 x 2:00 Work 1:00 Rest
    200m Run / ½ Stairs
    Max Reps Kipping Pull-Ups*
    *Weighted Vest Optional.

    FITNESS
    5 x 2:00 Work 1:00 Rest
    200m Run / ½ Stairs
    Max Reps Ring Rows