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

  • Syvävenyttely Workout

    🧘✨️🧘‍♀️✨️🧘‍♂️

  • wu la ( 040) Workout

    Warm up:
    2 x
    250m row/300m bike ( ensimmäisellä kierroksella soutu, toisella pyörä)
    4 gorilla row + hang power clean 2 kb/db
    4 Burpee to target

    Progression for Man makers

    Movement prep before workout:
    both perform 1 round:
    10 cal erg
    2 Man makers 2x db
    4 DB power clean & jerks 2x db
    6 burpees

  • Front squat Strength

    Every 90 sec x 7

    3 rep @82.5%
    1 rep @92.5%
    3 rep @82.5%
    1 rep @92.5%
    3 rep @82.5%
    1 rep @92.5%
    12 rep @75%

    *if 12 rep fail last week perform with lighter weight

  • 15x1 Snatch Strength

    EMOM 15
    Snatch, work up to heavy 1RM

  • Conditioning (84min) Workout

    In teams of 2, go every 7min x 3:
    100/80cal Row
    100/80cal Ski
    80/65cal AB
    1000m Run

    Flow: With a partner, complete 3, 7min rounds of given machine, before moving on to the next machine. Team can use only 1 machine. You can split the reps how you choose.

  • 17.4.23 Strength

    DEADLIFT 4/6
    1x5
    1x3
    1x1
    Rest 2min between sets

  • 17.4.23 Strength

    BACK SQUAT 4/6
    1x5
    1x3
    1x1
    Rest 2min between sets

  • Handstand skills Strength

    Learn new skill, 15 min

  • 6 kierrosta laite ja 2 liikettä Workout

    6 kierrosta

    800/1000m soutu/hiihto tai 1600/2000m pyörä 48/60 kaloria Echo/Assault pyörä
    30 Kahvakuulaheilautus
    20 Istumaannousu

  • Wod Workout

    10 x 1 Min On 30 sec Off

    10/8 Cal Row + Max rep Push Presses @35/25
    10 Burpees + Max rep Double unders or single unders

    *Alternate btw A&B
    *rest 30 sec btw sets
    *Score Total max reps