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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

    Endurance WOD

    In teams of 2 as many rounds as possible in 40 minutes:

    2000 m row
    100 Air Squats
    80 Sit-Ups
    60 Kettlebell Swings (24/16 kg)

    Share the work. One works, one rests

  • Partner WOD Workout

    Partner wod

    For time of:
    Row 5000m
    100 Burpees

    TC: 35 min

    *Jakakaa kuten parhaaksi näätte. Yksi työskentelee kerralla, toinen lepää.

  • Overhead squat Strength

    Overhead squat
    3x2r @ 2 reps in the tank
    Rest as needed.

  • 3 kierrosta, 3 min per piste Workout

    3 kierrosta, 3 min per piste

    1. Soutu metrit
    2. Kahvakuula maastaveto 8, heilautus 6 ja kyykky 4.
    3. Pyörä metrit
    4. Turkkilainen ylösnousu kahvakuula tai käsipaino
    5. Lepo

  • Cleaning stuff Workout

    EMOM for 12min

    Hang power clean
    4x2r

    Power clean
    4x2r

    Squat clean
    4x2r

    Add weight after every 4th set.
    1-2 reps in the tank.

  • Aikaa vastaan: soutu / swingi Workout

    Aikaa vastaan:

    • 25cal soutu
    • 25 swingi (ven.)@ahap
    • 20cal soutu
    • 20 swingi
    • 15cal soutu
    • 15 swingi
    • 10cal soutu
    • 10 swingi
    • 5cal soutu
    • 5 swingi

    Kuulan paino komenttiin.

  • Optional accessory Workout

    Optional Accessory

    5-10min Banded March to Plates video

    RPE 3-4

  • Conditioning 02-01-2020 Workout

    25:00 working through;
    30m Sled Push (push fast, moderate weight and unbroken)
    30m Crossbody Carry, AHAP (rotate positions at 15m mark)
    Rest 2-3:00 between rounds.

    • Go heavy on the carry.

  • E4MOM x for 8 rounds Workout

    CONDITIONING

    E4MOM x for 8 rounds. Alternate between A&B. (total time 32min)

    A: 10 Up&Down + 20 Mountain Climber + remaining time Row for cal

    B: 75 DU + remaining time Row for cal

    RPE 3, not all out. Nice and easy. 

    Score is total cal of rowing

    There is no rest between A&B.

    Tailoring Options:

    Row→Airbike→Bike→Ski
    DU→ decrease rep scheme or go with single unders.

  • 5 rounds, rest 30-60sec between movements Workout

    5 rounds, rest 30-60sec between movements

    1) 10m Double KB Front Rack Walking Lunge
    2) 10 Double KB Standing Row video
    3) 3-6 D-Ball/Sandbag Ground to Shoulder

    RPE 3+ to 4, not all out.