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

  • 6 rounds Workout

    6 rounds, 90 seconds on, 90 seconds off:

    • 5x shoulder to over head (50% of max push jerk)
    • 5x lateral burbee

  • Skill School for Bigger Ninjas Workout

    Handstand progressions & stuff.

  • Deload Run Workout

    Deload Hietsu Run x 1

  • 14.10.2013 Workout

    6 x 400m run

    *lepo/työ 1:1
    *Vedä 90-95% teholla.

  • 28042026 Tiistai Workout

    A) On the minute for 20 min
    1. 3 wall walks
    2. 15 burpees
    3. 60 double unders
    4. Rest

    B) Accumulate
    60s hanging L-sit

    *To start and every time you break the L-sit,
    perform 10 barbell side bends to each side

  • For time Workout

    Run 1,6km/ Ergo 100cal (juoksu ulkona)

    then

    5 rounds
    3 strict pull up
    6 push ups
    9 air squats

    then

    Run 1,6km/ Ergo 100cal (juoksu ulkona)

    Scaled WOD
    For time
    Run 800m/ Ergo 50cal (juoksu ulkona)

    then

    5 rounds
    3 ring rows
    6 worm push ups
    9 air squats

    then

    Run 800m/ Ergo 50cal (juoksu ulkona)

  • Warm up Workout

    WU: AMRAP8:
    400m run
    rest of time:
    10 KB DLHP
    10 kip swing
    5 inchworm burpee

  • Warm up Workout

    WU:
    A) 2min run or erg

    B) 6 x 20s / 10s:
    1) wide stance thoracic rotation alt.
    2) perf. stretch alt.
    3) squat to hamstring

    C) 2 rounds of:
    10 KB DLHP
    10 KB cossack squat
    10 scap. pushup

  • Core #masu Workout

    Your chosen core movement/workout

  • 10 Years of North Engine 🎉 Workout

    Please arrive before 9am!
    9am check in and briefing

    Event 1:
    10 Min AMRAP:
    1.6km Run
    Max burpee box jump overs 60/50cm in remaining time (step over is an option) facing the box!

    Notes:
    - 2 heats 9:20 & 9:30
    - YGIG on the BBJO
    - You can start the BBJO without your partner

    Event 2:

    8 Rounds for time;
    15/10 cal row
    12 thrusters 30/25kg
    9 T2B

    Time cap 10 Minutes
    YGIG switching after full rounds. So 4 each

    Heat 1 10:00
    Heat 2 10:20
    Heat 3 10:30

    Score faster is better. Add reps remaining to time cap. So 10 + any reps not done. Example 9 T2B missing at time cap = 10:09

    Event 3: Final Chipper

    50 DB Snatches 22.5/15kg (one holding handstand)
    50 sync squats (1 x DB + 20/15kg plate)
    50 c2b pull ups (M/M) 50 pull ups (F/M + F/F)
    50 STOH (1x22.5/15kg DB + 1x20/15kg plate)