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

  • 45min with 3 machines Workout

    CONDITIONING

    5-4-3-2-1min (45min total)

    Row
    Airbike
    Ski

    Overall RPE 3, should be able to hold on a conversation.

    Pick 3 machines and alternate between them. First 5min each, then 4min each...If you are short on time, start with 4min (4-3-2-1=30min)

  • Maanantai 7.10.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    10+10 Single leg RDL
    5-10 banded strict chin ups (slowly, strech at bottom on each rep)
    10 wall squats
    :30 Hollow Hold

    Strenght
    Deadlift 2x2+3x1reps@75-85% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    For Time:
    30-20-10
    Toes To bars / V-Ups / alt leg v-ups
    Overhead squats @42.5/30kg

  • 9.10.2024 EMOM 16 Workout

    EMOM 16

    1 Minute : 8 DB Incline Row
    2 Minute : 12/9 Cal Bike
    3 Minute : 15 Push-Ups
    4 Minute : 35 Double Unders

  • 031024 Torstai Workout

    30min AMRAP

    A) Easy row
    B) 1 round
    15m walking lunge
    10 body row
    15 air squat
    10 push-up
    30m double KB front rack carry

    Switch parts with partner when B is ready
    Keep steady pace through the workout

  • 280924 Lauantai Workout

    Partner workout

    For time
    40 deadlift 100/70
    20 wall ball 20/14
    50/40 cal row
    20 wall ball
    60 sit-up
    20 wall ball
    60 sit-up
    20 wall ball
    50/40 cal row
    20 wall ball
    40 deadlift

    Share reps with partner

  • HANG POWER SNATCH Strength

    EMOM x 10-12

    2 hang power snatch 50-70& BE FAST !!

  • WOD Workout

    10 Kierrosta aikaa vastaan

    5 Burpeeta
    4 Thrusteria 35/25kg
    3 Leukaa/C2B/MU

    TC: 30min

  • 5x3 clean + 2 jerk Strength

    RV 5X3+2työntöä

  • Sunday ”PACE MACHINE” 290924 Workout

    PACE YOURSELF! ☝🏼
    * ~10-15s rest / moving to next station

    EMOM42 ( 7 rounds )
    1. 8 - 15 cal row
    2. 10 - 14 alt. box step ups
    3. 8 - 10 push ups OR pull ups
    4. 10 - 14 weightplate ground to overhead
    5. 8 - 15 cal. bike erg / echo bike
    6. 10 - 15 KB Swings

    • Weight suggestions:
    • DB 10 - 15kg
    • W.plate 10 - 20kg
    • KB 12 - 24kg

  • 100924 Tiistai Workout

    DELOAD WEEK

    2 rounds
    2min easy erg
    Every 30s for 2min: 4-6 alternating arm DB hang squat snatch

    2 rounds
    2min easy erg
    Every 30s for 2min: 4-6 DB overhead squat

    2 rounds
    2min easy erg
    Every 30s for 2min: 4-6 single arm DB split jerk

    Sets: 0:00 / 0:30 / 1:00 / 1:30
    Use light / technical weight