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

  • Endurance WOD Workout

    • Aim for HR Zone 2-3 for the whole workout
    • Low intensity focus
    • Control HR when on cardio

    50min @ easy pace:
    30-40cal machine
    8-12 strict knees to elbows
    20 slamballs

    400-800m jog
    3+3 turkish get up
    20m+20m SA farmers carry

    2-4min jump rope
    40m bear walk (forwards+backwards)
    10 superman roll

  • WOD Workout

    30 reps for time of:
    1 DB Burpee + 1 DB Box Step-over @2x22,5/15kg, 50cm box
    - TIME CAP = 7:00

    Extra:
    Banded Pull-Through: 3 x 25. Rest 60s.

  • 7 sets for load Strength

    3 sumo deadlifts

  • 20.8.2022 Peruskuntoilua Workout

    Basic Endurance 50

    5 Min Bike Erg
    5 Min Row Erg
    5 Min:
    5 Strict Pull UPS
    5 Strict HSPU
    10 Pistols, alternating

  • Gymastic Workout

    3 rounds
    10-20sec pull up top hold
    Rest 60sec
    10-20sec ring dip bottom hold
    Rest 60sec
    10-20sec ring dip top hold
    Rest 60sec

    2 ROUNDS: AMRAP 2 (a+b+a+b)

    A. AMRAP 2
    30sec handstand hold
    Max reps empty barbell strict press

    Rest 1min

    B. AMRAP 2
    30sec max reps Kipping pull up/ c2b/ strict pull up
    Max reps empty barbell bent over row

    Rest 1min

  • Intervals Workout

    Intervals 6 x 30s On / 30s Off

    1) c2bike
    2) DU
    3) ski
    4) plank or hollow hold

    (Total 24min)

  • Perjantai 5.8. Workout

    32min emom
    Row 15/12cal tc45s
    Clean and jerk @increasing weight
    Bike/box step up
    Rest

  • WOD Workout

    EMOM 40

    1) 9-17 cal koneella
    2) 45s viivajuoksua
    3) 5-10 KP/KK raakapunnerrusta
    4) Lepo

  • Fitness/Performance Workout

    A.
    Every 3 minutes, for 12 minutes (4 sets):
    20 Walking Lunges with Dumbbells or Kettlebells

    Go as heavy as possible each set.

    B.
    Tabata Row for Calories

    Rest 60 seconds

    Tabata Wall Ball Shots

    Rest 60 seconds

    Tabata Burpees

    Rest 60 seconds

    Tabata Hollow Hold or Rocks

    *Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

    C.
    Three sets of:
    Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
    Rest 60 seconds
    Single-Leg Glute Bridges x 10 reps each side
    Rest 60 seconds

  • 5 rounds for time Workout

    20 wall-ball shots (6/9 kg)
    10 med-ball weighted pull-ups (6/9 kg)