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

  • 181215 Workout

    13 min AMRAP:
    - 30 x airsquat
    - 20 x Russian Swing
    - 10 x punnerrus

  • 3 rounds Workout

    10-15 wall ball
    30 s rest
    10-15 push ups
    30 s rest
    10-15 wall ball
    30 s rest
    10-15 pull ups

    2min rest between rounds. Sets unbroken!

  • Clean complex Strength

    5 x power clean + hang squat clean + jerk

  • 7min AMRAP: HSPU, Burpee, Swing Workout

    7 min AMRAP
    2 x Strict HSPU
    4 x Box Over Burpee
    8 x USA Swing

    Record result, weight and details.

  • 301115 Workout

    LEVEL 1:
    FOR TIME:
    Cash in 400m juoksu
    4 kierrosta:
    - 12 x sumo DL high pull
    - 6 x burpee
    Cash out 400m juoksu

    LEVEL 2:
    FOR TIME:
    3 kierrosta:
    - 50 x DU
    - 15 x etukyykky (valitse paino)
    - 2 x juoksu talon ympäri

  • 30 min EMOM Workout

    EMOM 30 minutes:
    1.30 seconds Row for max calories
    2.30 seconds Rope Climbs for max reps
    3.30 seconds Assault Bike for max Calories
    4.30 seconds Strict Toes to Bar for max reps
    5.30 seconds Double Unders for max reps
    6.60 seconds rest

    Keep movements controlled but for max reps.

  • Functional 45/2015 Workout

    For time:

    12 Chest to Bar Pull-ups
    15 Toes to Bar
    18 Burpee
    30 m Overhead Walking Lunge , 20/15kg
    18 Burpee
    15 Toes to Bar
    12 Chest to Bar Pull-ups

  • VOIMA/TEKNIIKKA Workout

    OHS
    EMOM 10
    2 x ( n.60%)

  • KB EMOM Workout

    Every minute on the minute
    *alternate between the following each minute

    On the odds:
    5/side Turkish Tall Sit position to Half Kneel position

    On the evens:
    10 kb swing (same kb as turkish, OH swings if possible)
    30 mountain climber

    8 rounds of each
    16min circuit

    *instructors add reps accordingly

    24min

  • Front Squat 4x8 Strength

    superset with:

    Paloff Press Holds 30s/side (Hold arms in full extension)

    30-45sec mobility (trainers choice)

    3.5-4min rounds
    25min