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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

  • Green 070822 Workout

    Partner WOD

    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories

    *AMRAP of (continue where You stopped)
    30 KB Swings
    30 Wall Balls
    30 Double DB Lunges
    30 Box Jump Overs
    30 Double DB Biceps Curl into Press
    30 Pushups

  • Conditioning 06-08-2022 Workout

    Partner Workout!

    3 x 10:00 Efforts, complete in any order, 2:00 rest between each.

    A)
    10 Toes to Bar
    25 Double Unders

    B)
    10 Cal Row
    8 x 15m Shuttle Run

    C)
    8 Each Plate Lunge + Twist @20/15kg
    :15/side Side Plank

    • Goal: Each partner completes a full round of the circuit before tagging their partner in.

  • ”Linda`s Lungs” Workout

    ”Linda`s Lungs”

    800m juoksu
    55 KP maastaveto 2x15/22,5kg

    800m juoksu
    55 KP Penkkipunnerrus/Lattiapenkkipunnerrus 2x15/22,5kg
    800m juoksu
    55 KP Rinnalleveto 2x15/22,5kg
    800m juoksu

    Voit käyttää myös kahvakuulia.

    Ei aikaraja

  • WOD Workout

    3x 1min ON 1min OFF

    8-10 Istumaannousua
    Amrap: Tuplat tai sinkut

  • Lauantai 30.7. Workout

    Juoksu intervallit Kimpisen kentällä
    6-8x 400m work (-5-10s 400m vauhti)
    Rest:Work time +15s

    Yli 2800m juoksija juoksee 8 kertaa ja 2400-2800m juoksijat 7 kertaa. Alle 2400m juoksija juoksee 6 kertaa.

  • Snatch complex Strength

    1) Squat snatch + snatch balance 8x(2+2)x65%

  • 020822 Tiistai Workout

    Partner workout

    3 rounds for time
    A) Row for cal
    B) 21-15-9 for time
    dumbbell box step over @22,5/15
    dumbbell snatch @22,5/15

    Partner is doing row for cal while other one does one round of movements. Alternating after every round.

  • Macho Man Intervals Workout

    5x
    3min ON/1min OFF

    Buy in: 20/15 Cal (2 Rounds) / 300m Run (2 Rounds) / 15 Bar Facing Burpees (1 Round)
    +
    AMRAP of
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

  • Conditioning 30-07-2022 Workout

    Partner Workout!
    40-30-20-10
    Power Cleans @52.5/35kg
    Wall Balls @20/14
    Row/Ski/Bike Cals

    • Rx+: 60/42.5kg
    • Split work as you wish!

  • 200722 Keskiviikko Workout

    A) 3 rounds for quality
    6-8 strict pull-up
    8-10 strict toes to bar

    B) On the minute for 16min
    1. Max. kipping pull-up + shuttle run
    2. Rest
    3. Max. toes to bar + shuttle run
    4. Rest