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

  • WOD Workout

    For time :
    1000m Row/Ski/2000m bike
    120m Farmer Carry @32/24kg
    400 m run

    25 Kipping Pull-Up
    25 Hand Release Push-Ups
    25 Burpee Box Jump Over @60/50cm

    1:00 Rest

    25 Burpee Box Jump Over @60/50cm
    25 Hand Release Push-Ups
    25 Kipping Pull-Up

    400 m run
    120m Farmer Carry @32/24kg
    1000m Row

    The pull-ups, push-ups and BBJO can be split and done in any order to achieve the required reps.
    Time Cap 34 mins

  • 17.5.2024 Endurance WOD Workout

    Endurance 50 Minutes Of : ( HR Zone 3, Green )

    1000m Bike
    500m Row
    400m Run

  • Partner conditioning Workout

    AMRAP12 x 2 - rest 4 min

    Buy in 800m run (both run)
    Remaining time amrap of "cindy" (ygig per round)

    RX:
    Cindy = 5 C2B/pull up + 10 push up + 15 air squat

    Scaled:
    Cindy = 5 pull up + 7 push up + 12 air squat

    Skaalaukset: Pull up->jumping pull up Push up->kulmaa säätämällä Air squat->määrä

    Huom! Jokainen valitsee liikkeet/toistomäärät niin, että pystyy tehdä lähtökohtaisesti UB.

  • Press Strength

    4x5 press

  • 9.5.2024 Back Squat Strength

    E4MOM 5

    5 Reps Back Squat
    3 High Box Jumps

  • "ENSIPURAISU" Workout

    💥 Winter War 2020 - Event 1💥⁣
    ⁣
    30min AMRAP⁣:
    40/30cal Row
    12 DB Burpee box over 2x 22,5kg/15kg
    50 DU

  • 1.5.2024 Row, Bike, Run ( outdoors ) Workout

    4 Rounds :

    In 3 minutes window :
    Row 500m
    In 3 minutes window :
    Bike 1000m
    In 3 minutes window :
    Run 400/200m

    Score : Fastest time each

  • 4.5.2024 AMRAP 9 Workout

    AMRAP 9

    5 Box Jumps 30"/24"
    8 Double Dumbbell Push Press 22,5/15kg
    25 Double Unders

  • Earthquake OHS Workout

    3-4 sets, rest as needed
    5-8 earthquake OHS

    Tarkoitus: Painot maltilla, tämä ei ole voimaliike vaan hallintaa lisäävä, pieniä lihaksia aktivoiva apuliike.

  • WOD Workout

    RX
    4 ROUNDS FOR TIME
    30/25 Cal Bike/Row/Ski
    20 V-Ups
    10 Front Rack Alt. Lunges (60/43)
    3 Rope Climbs

    SCALED
    4 ROUNDS FOR TIME
    25/20 Cal Bike/Row/Ski
    20 Tuck-Ups
    10 Front Rack Alt. Lunges (moderate)
    3 half rope climb/ 6 Strict Pull-Ups or floor/box assisted pull up
    Timecap 20:00
    RPE 8