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

  • 5x5 Weighted Pull Ups Strength

    5 sets of 5 reps Weighted Pull Ups
    - Rest 2min btw sets

  • Intervals Workout

    10 x 2 min ON / 2 min OFF

  • Conditioning 23-03-2022 Workout

    25:00 partner workout @ consistent medium effort
    20 KB High Pull @24/16kg
    40 total Walking Lunges
    2 x Stairs or 800m Row
    *One person works, split evenly.

  • Hauistabata Workout

    Hauistabata 8x20s/10s

  • Accessory Workout

    3rds
    B1 12-15 Goblet Squat (3s alas lasku)
    lepo 60s
    B2 12-15 "veto yläviistosta kuminauhalla yhdellä kädellä"
    lepo 60s

  • WOD Workout

    For Time:
    20/16 Cal Bike/Row/Ski
    25 Power Cleans @60/42.5kg
    30 Front Squats

    Goal: Challenging effort.
    Rx+: 75/52.5kg
    Timecap: 8 mins

    Extra:
    Weighted Straight Leg Sit-ups: 3 x 10 each. Rest 60s.

  • WOD Workout

    AMRAP 12 mins

    6 DB burpee box step over @60/50cm
    12 DB snatch alt.@22,5/15kg
    24 double under

    Goal: 7+ rounds

    Extra:
    Banded pull through 3 x 20 reps, Rest 60s

  • AMRAP 20 Workout

    AMRAP 20
    2 Rounds of CINDY*
    1 Round of D.T**

    *5 Pullups + 10 Pushups + 15 Squats
    **12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 70/50kg

  • It takes two to tango - v. 2.0 Workout

    Partner WOD

    2 x Amrap 16 min with a 2 min rest between Amrap's

    With a partner “I Go, you go” and mix anyhow for total of 20 reps / calories.

    The first 16 min Amrap Partner A chooses the movements and B follows. The second 16 min Amrap Partner B chooses the movements and A follows.

  • WOD Workout

    8x3min

    A) 15 Istumaannousua ja 50 Tuplaa/ Sinkkua
    B) 15 Kk/Kp mavea ja 10 Burpeeta

    *Teet liikeparin kerran kun aika käynnistyy ja loppuaika on lepoa.
    *4xA 4xB