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

  • Torstai 10.4. Workout

    20min, maksimikierrokset: (12-8-4, 9-6-3, 15-10-2)
    15x kyykky
    10x punnerrus
    5x leuanveto

  • Tall Clean (DELOAD) Strength

    5x3 Tall Clean
    - Go by feel
    - Rest 1-2min btw sets

  • 3x 8 deadlift Strength

    -banded w dumbbells
    -RPE 6-7
    -2min rest

  • Sunnuntain Pitkä Workout

    3x 17min laadukkaasti

    1)
    4min Kone tai hölkkä
    15 kevyt KK-heilautus
    6+6 Yhden jalan mave
    6+6 Tuulimylly

    2)
    Submax Kuppipito + Kaaripito
    12 Boxiaskellusta
    6-8 Ojentajadippi boxilta
    6-8 Face pull kumpparilla
    6-8 Ulkokierto ja sisäkierto kumpparilla

    3)
    Mobility: käydään läpi isoimmat lihasryhmät

  • Endurance - Kangas burden run Workout

    3 rounds:
    1,2 km sandbag run or 8 minutes row/assault for meters
    30 push ups (HR)
    20 med ball over the shoulder 50/40/30 lb

  • Endurance WOD Workout

    In teams of 2, one min on, one min off for 42 minutes (3 rounds):
    Row
    Med ball cleans 9/6 lb
    Calories on bike
    Sit ups
    Box over jumps 24/20”
    Ski
    Double unders

    One works for, one rests.

  • Endurance WOD Workout

    3 rounds for time:
    1,2 km hill trail run or 4 min ski + 4 min bike
    “Baseline”

  • Endurance - Nancy Workout

    “Biking Nancy”
    In teams of two for 5 rounds:
    4 minutes assault bike for calories
    30 OHS 30/20 kg
    1 min rest between rounds

    Share the work. 40 min timecap. Note the calories.

  • Endurance WOD Workout

    Every 10 minutes for 40 minutes:
    Row 1250/1000 m or ski/bike for 5 minutes
    4 wall climbs or 40 s HS hold
    20 prisoner tall kneeling to standing

  • Endurance - 10k Workout

    In teams of 3 for time:
    Row 10k.

    One rows and during the workout the resting team members share the work and complete as many rounds as possible:
    300 m Bear hug med ball carry 50/40/30 lb
    300 m KB farmer’s walk 24/16 kg

    45 min timecap.

    Report the time and rounds.