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

    With a running clock with a partner:
    0:00 - 8:00
    10 Alt. DB Snatches @22,5/15kg
    10 Air Squats
    10/8 Calorie Echo Bike / 15/12 Cal Row
    *One athlete completes a full round at a time

    10:00 - 20:00
    Farmer Carry Relay x 40m Intervals
    *One athlete completes a full round at a time

    22:00 - 30:00
    Max cal row/bike/ski
    ( You Go I Go)

  • Builde Heavy 3 of Workout

    Shoulder to over head
    in 15min

  • Conditioning 23-02-2022 Workout

    AMRAP 34:00 with partner

    Row 4000m
    Then AMRAP:
    2 Wall Walks
    4 Hang Power Cleans @60/42.5kg
    6 Box Jump Step Downs

    • Goal: Steady pace when working but efficient fast transitions from partner to partner, One partner completes a full round of the AMRAP part once you get there. Split row as needed.

  • 180222 Perjantai A Strength

    6 sets
    1 snatch pull
    1 hang power snatch
    1 snatch balance

    Work up to a heavy snatch complex

  • Strength Workout

    A) Floor Press
    8 x 3 every 60s.
    - Slightly heavier than last week - approx 70-75%
    - Final week here

    B)
    Supinated Grip Inverted Rows
    3 x 12-15. Rest 60s.
    - Rx+: Feet Elevated

  • Morning Intervals Workout

    4x
    New Interval every 8th minute

    20/15 Cal. SkiErg
    14 DB Snatches
    20/15 Cal. BikeErg / Echo Bike
    20/15 Cal. Row
    15 Wall Balls

  • E 90s for 9rds Workout

    1 squat clean
    1 front squat
    1 hang squat clean
    1jerk

    build heavy set of the day

  • Talvikarkelot 2022 Event 2 Workout

    Laji 5
    18-26min Aikaa vastaan: (A+B)

    Kilpailija A ensin, sitten B

    10 x 7m viivajuoksu
    6 laatikon ylitys
    10 x 7m viivajuoksu
    6 laatikon yli hyppy
    10 x 7m viivajuoksu
    6 burpee laatikon ylitys
    10 x 7m viivajuoksu
    6 burpee laatikon yli hyppy

  • 3rds Workout

    1min/ station
    1min T2b
    1min Thruster 30/20
    1min single arm devils press alt. 22.5/15
    2min rest

  • 310122 Maanantai B Workout

    4 rounds
    12 back rack reverse lunges (alt)
    AMRAP sit-up

    Performed with partner. One does AMRAP sit-ups while the other one performs 12 reverse lunges. Then they switch.