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

  • Shoulder Burn Workout

    3 Rounds

    3min AMRAP

    Thruster (rx 45kg/30kg)- 10reps
    Mountain climbers- 20reps

    Rest 2:00 in between AMRAP's

  • Skill test Workout

    Skill test
    2 rounds:
    1. minute DU or scale single jump
    2 - 3. minute rest
    4. minute T2B or scale hanging L-sit
    5 - 6. minute rest
    7. minute Pistol squat or scale narrow position air squat
    8 - 9. minute rest
    10. minute Rope climb or scale rope climb from the floor to stand position
    11 - 12. minute rest
    13. minute HSPU or scale pike push up
    14 - 15. minute rest
    16. minute Pull up or scale rubberband pull up

    Try to find max. reps every skills.

    Rest 5 minute after first round.

  • HS + Shrimps Workout

    1A) Hand stand 4x12s
    1B) shrimp squat 3x8 alternating

  • LähiTapiola Sport Center 10 ottelu 2018 Laji 1. Strength

    Back squat x 2

    Kilpailijalla on 10 minuuttia aikaa löytää takakyykky x 2.

  • NBT C&J Strength

    Every 60 sek

    Clean
    2x Hang Clean

    Every 90 sek
    2xC&J

    Every 2min
    C&J

  • Lauantai 4.12. Workout

    Wod
    6 x 3 min work/ 2 min rest
    Treeni:
    25/20 cal Row
    20 Burpee
    10 Dual Db/Kb hang power clean 22,5/15kg
    20 Hspu
    60 Double unders

    Hiki:
    25/20 cal Row
    20 Burpee
    10+10 db hang power clean
    10+10 db stoh
    60 Single unders / Double unders

  • 40 min jokaisella alkavalla 5 minuutilla Workout

    40 min jokaisella alkavalla 5 minuutilla

    3+3 turkkilainen ylösnousu
    Loppuaika viidestä minuutista: juoksu, soutu, hiihto, pyörä

  • Sprints 03-12-2021 Workout

    Choose One;
    Bike: 4 x 15s max effort. Rest as needed, but minimum 1:45
    or
    Row/Ski: 4 x 25s max effort. Rest as needed, but minimum 1:45

    • Goal: HARD effort!!
    • Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

  • Conditioning 01-12-2021 Workout

    For Quality;
    2k Row/Ski/6xStairs
    25 Double Unders
    20 Box Jumps w. Step-down
    Rest 2:00
    1k Row/Ski/4xStairs
    50 Double Unders
    20 Box Jumps w. Step-down
    Rest 2:00
    500m Row/Ski/2xStairs
    100 Double Unders
    20 Box Jumps w. Step-down

    • TIME CAP = 30:00

  • Conditioning 27-11-2021 Workout

    Partner Workout
    AMRAP 24:00
    30s Max Calorie Row/Bike/Ski
    30s Max Push Press @35/25kg
    30s Max Box Jumps w. step down @61/51cm
    30s Max Wall Balls @20/14

    • One partner completes a full round at a time.
    • Goal: This workout is max reps achieved between you and your partner. This means each of you will get 2:00 of rest after each round!