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

  • 10.10.2023 Partner Workout Workout

    For time with partner

    150 Calories row
    150 Wallball shots 20/14p
    125 Calories row
    125 Wallball shots 20/14p
    100 Calories row
    100 Wallball shots 20/14p

    *Split reps anyhow

    TC 40

  • Recovery Workout

    10min of light aerobic work for recovery

  • WOD Workout

    RX
    ON A 12:00 RUNNING CLOCK...
    Max Cal Row/Bike/Ski
    - Every 2:00, including 0:00, complete
    Reps of Push Press @43/30kg
    Push Press Reps:
    RND1 = 16
    RND 2 = 14
    RND 3 = 12
    RND 4 = 10
    RND 5 = 8
    RND 6 = 6

    SCALED
    ON A 12:00 RUNNING CLOCK...
    Max Cal Row/Bike/Ski
    - Every 2:00, including 0:00, complete Reps of Push Press @ light
    Push Press Reps:
    RND1 = 14
    RND 2 = 12
    RND 3 = 10
    RND 4 = 8
    RND 5 = 6
    RND 6 = 4
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 8-12 SLOW Rower Hamstring Curls
    MIN 2 - :25/:25 Side Plank Hold
    MIN 3 - :45 Child's Pose

  • 080822 Maanantai B Strength

    3 rounds
    7 floor press
    Rest 1min
    14-16 KB gorilla row
    Rest 2min

  • DEFICIT + bulgarian Strength

    A1) Deficit deadlift 5x5x70kg/50kg , stand on 20kg plate
    A2) Bulgarian squats 5x(5+5) 2x15kg/2x10kg, voi myös käyttää kahvakuulia 16kg/12kg
    2 min rest, between rounds

  • Fantastic 4 Workout

    In teams of 4:
    30 Min AMRAP;
    2 team members run 1600m
    2 team members Row YGIG 2km
    Then in remaining time AMRAP
    50 sync Goblet squats KB (24/20/16/12kg)
    15 sync c2b pair 1)
    15 sync pull ups pair 2)
    15 sync burpee box jump (pair 1)
    15 sync burpee box jump (pair 2)
    50 sync wall balls (pair 1)
    50 sync wall balls (pair 2)
    25 burpees whole team sync

    Workout notes: pick a pair to row and a pair to run. With the pair sync work one pair works and one pair rests. Pick the pairs and stick with it. Goblet squats and burpees are done as a whole team.

    Have fun this is a cool workout to end the week.

  • WOD Workout

    Emom 20

    1) 1-3 Köysikiipeilyä/ Köysileukaa
    2) 4-6 Maastavetoa 75-80%
    3) 1-5 Seinäkävelyä
    4) Lepo

  • Oly Lifting 29-09-2023 Strength

    EMOM x 10 MINUTES
    1 Power Snatch + 1 Hang Power Snatch

    • Start Light and build to Moderate+

  • Conditioning 29-09-2023 Workout

    PERFORMANCE
    2 SETS
    2-3-4-3-2 Power Snatch @ moderate
    4-6-8-6-4 Strict Handstand Push-Ups
    -Rest 2:00 b/t Sets-

    FITNESS
    2 SETS
    2-3-4-3-2 Power Snatch @ light
    4-6-8-6-4 DB Push Press @ moderate
    -Rest 2:00 b/t Sets-

    • RPE 8-9

  • WOD Workout

    RX "HURRICANE"
    5:00 Max Cal Row/Bike/Ski
    -Rest 1:00-
    AMRAP x 5 MINUTES
    2-4-6-and so on...
    Push Press @50/35kg
    Toes to Bar
    -Rest 1:00-
    5:00 Max Cal Row/Bike/Ski

    SCALED "HURRICANE''
    5:00 Max Cal Row/Bike/Ski
    -Rest 1:00-
    AMRAP x 5 MINUTES
    2-4-6-and so on...
    Push Press @35/25kg
    Kipping Leg Raises
    -Rest 1:00-
    5:00 Max Cal Row/Bike/Ski
    RPE 8