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

  • 4x AMRAP 5 Workout

    4x AMRAP 5

    A)
    12/10cal row
    8 burpe over rower

    B)
    12 box jump
    10 thruster@40/30kg
    8 c2b

    rest 4min between A&B

    Target heavy breathing / scale weight or rep scheme if needed / haasta itseäsi ja pyri pääsemään epämukavuusalueelle

  • Saturday Madness Workout

    With a partner:
    14 Total Rounds of: (7 each)
    7 Hang Power Cleans @70/47kg
    7 Bar Facing Burpees
    200 Meter Run / 250m Row /250m Ski
    *One athlete completes a full round at a time

    Timecap: 35 mins

  • WOD Workout

    Dumbell "DT"
    5 rounds for time
    12 Deadlift
    9 Hang Power Clean
    6 Push Jerk
    Weight : @2x22,5/15kg

    Timecap: 12 mins

  • WOD Workout

    Every 3:00 x 5 sets
    10 Chest to Bar Pull-ups
    10/side Renegade Rows @22,5/15kg
    45 Double Unders

    Goal: Hard but sustainable efforts each round, unbroken reps.
    Rx+: 5/3 Bar Muscle-ups to start each round
    Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

    Extra:
    Rollback Triceps: 3 x 12-15 reps. Rest 60s.

  • ”Omar” Workout

    ”Omar”

    10 thruster
    15 yleisliike tangon yli
    20 thruster
    25 yleisliike tangon yli
    30 thruster
    35 yleisliike tangon yli

    Aikaraja 20min

  • CF Seppä - Team WOD 5.3 Workout

    Teams of 2/3

    For time!

    100 GTOH 40/30
    -1min-
    50 Pull ups
    75 Push ups
    100 Squats
    -1min-
    100 Cal
    -1min-
    50 Burpee box jumps
    75 Db snatch
    100 Wall balls

  • STRENGTH (box step up) Strength

    3x12 box step up
    * -lepo 2-3min
    - vakiopaino (2DB)*

  • 1.8.2024 EMOM 12 ( Deload Cycle ) Workout

    EMOM 12

    1 minute : 10 - 15 Ring Rows
    2 minute : 10 - 15 Calories Bike Erg
    3 minute : 3-6 Strict HSPU

  • 030824 Lauantai Workout

    Partner workout

    For time
    80 KB swing 24/16
    60 cal erg
    40 ring dip
    60 KB swing 24/16
    40 cal erg
    20 ring dip
    40 KB swing 24/16
    20 cal erg
    10 ring dip

    Share repetitions with partner

  • SWIMWOD Workout

    For time:

    Rantareitti 1,4km juoksu
    1-2 x poijuille uinti

    3 rounds
    20 alt. reverse lunges
    20 mountain climbers
    10 squat jumps

    Rantareitti 1,4km juoksu
    1-2 x poijuille uinti

    TC: 30min

    Varautukaa laittamaan kengät jalkaan märkänä, voit olla pieni pyyhe mukana, johon kuivata. Vaatetus voi olla uima-asu/ shortsit ja urkkaliivit, missä sinun on mukavin uida ja juosta.