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

  • 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)

  • Lattiapunnerrus 8 Strength

    1 RM
    Päivän paras!

  • Step back lunge Strength

    E2:30 x4:
    6+6 step back lunge (vuorojaloin, tanko niskassa)
    - RIR 2-3 viimeisessä sarjassa

  • AMRAP 9 Workout

    AMRAP 9
    7 Thrusters 50/35kg
    7 Burpee over bar
    20 Double Unders

  • SQUAT CLEAN Strength

    E90s x 12

    4x3 squat clean
    4x2 squat clean
    4x1 squat clean

    1-2s pause knee level

  • Push press Strength

    Push press 6x4

  • 15042026 Keskiviikko B Workout

    B) For time in pairs
    21-18-15-12-9 strict pull ups
    42-36-30-24-18 thrusters 20/15kg

    *Split reps with partner