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

  • Morning Intervals Workout

    33min time

    Equipments: 2x Row, 2x SkiErg, 1x BikeErg, 2x Echo Bike

    22/17 Cal (min 0-11) 20/15 Cal (min 11-22) 18/13 Cal (min 22-33) on a machine when its your turn, then - back in the line and wait for the next.

  • 200122 Torstai Workout

    For time:
    55 cal row
    55 wallball 20/14
    55 deadlift 80/55 (max. 50% 1RM)
    55 chest to bar / jumping chest to bar

    Time cap: 18min

  • Negative HSPU 5x4 Strength

    Negative HSPU 5x4
    Do deficit if you can handle strict HSPUs

  • WOD Workout

    EMOM x 12:00
    Minute 1: 30s Max Double KB Cleans @24/16
    Minute 2: 30s Max Strict T2B
    Minute 3: 30s Max Hand Release Push-ups

    Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
    RX+: @28/20kg, Strict Handstand Push-ups

    Extra:
    Banded Pull-aparts: Max Reps in 2:00

  • 170122 Maanantai (open gym) Workout

    Open 13.1

    For time:
    40 burpees
    30 snatches 35/20 (30-40%)
    30 burpees
    30 snatches 60/35 (50-60%)
    20 burpees
    30 snatches 75/45 (65-75%)
    10 burpees
    As many snatches as possible 95/55 (85-95%)

    Starts with light weight, last weight is close to maximum

    Time cap: 17min

  • T2B power and tech Workout

    1A) T2B power, Stirict T2B 5x5
    1B) T2B tech kipping feet raise 5x15

  • 12 min 3 liikettä Workout

    12min

    20 venäläinen kahvakuulaswingi
    10 maljakyykky kkn kanssa
    10-20 istumaannousu

  • AMRAP18 Workout

    200m row
    8 DB hang squat clean @2x17,5
    16 pushups on DB

  • Saturday Madness Workout

    A)
    AMRAP 9 in teams of 2:
    250 Meter Bike
    5 Hang Power Cleans @60/42.5
    50 Meter Farmer Carry @32/24kg

    Rest 2:00

    AMRAP 9:
    250 Meter Bike
    7 Power Cleans
    50 Meter Farmer Carry

    Rest 2:00

    AMRAP 9:
    250 Meter Bike
    9 Barbell Rows
    50 Meter Farmer Carry

    One person completes a full round at a time
    Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
    Rx+: @70/50

    B)
    Prone Banded Hamstring Curl 4 x 25. Rest 60s.

  • Kehonhuolto Workout

    Kehonhuolto