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

  • Fire Up 06-09-2023 Workout

    EMOM x 9 MINUTES
    MIN 1 - 5 'Library' Deadlifts
    MIN 2 - 3-5 Incline Push-Up / Push-Up / Pike Push-Up / Strict HSPU
    MIN 3 - :45 Easy Job/Walk

  • EMOM x32 Workout

    EMOM x32

    1) bike
    2) 3-5 D-ball to shoulder
    3) ski
    4) 20-30m prowler push

  • Conditioning 16-08-2023 Workout

    PERFORMANCE
    EMOM UNTIL COMPLETION
    Rotate the below movements until 140/110 Calories have been completed...
    MIN 1 - 2 Wall Walks + 8 Push Press @42.5/30kg
    MIN 2 - Cals Row/Bike/Ski
    MIN 3 - Rest

    FITNESS
    EMOM UNTIL COMPLETION
    Rotate the below movements until 110/80 Calories have been completed...
    MIN 1 - 2 Wall Walk to 'Best Effort' + 8 Push Press @ light
    MIN 2 - Cals Row/Bike/Ski
    MIN 3 - Rest

    • Aim to finish in 7 rounds
    • RPE 8

  • WOD Workout

    7-6-5-4-3-2-1 reps of:
    Hang Power Clean @70/47kg
    Kipping Pull-Up
    Toes-to-Bars
    --Between every round do 20 Double Unders

    Timecap: 12 mins

  • Echo ja pallo Workout

    30 cal Echolla
    30 Kyykkyä pallolla

    20 cal Echolla
    20 Kyykkyä pallolla

    Aikaraja 10min

  • DU UNBROKEN MAX REPS Workout

    What is your max rep of DUs today?

  • WOD Workout

    8x 3min ON/ 1min OFF

    A) 9/7 CAL koneella + 20 KK-heilautusta
    B) 7 Boxin yli burpeeta + 20 Istumaannousua

  • Sunnuntain Pitkä Workout

    10× 4min ON 1min OFF

    1) Kone

    2) Amrap:
    10 Boxin ylitystä
    5-10 Seinäpalloa
    5 Joogapunnerrusta
    Submax rento roikunta

  • Oly Lifting 21-08-2023 Strength

    Build to a 1-Rep Snatch
    or
    Technique Practice

  • 15min AMRAP: Strict Press Workout

    15 min AMRAP:
    Strict Press @65%/45% of your bodyweight.

    Record weight used and total reps.