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

  • TABATA Workout

    V-Ups
    Side Plank L
    Hollow Rock
    Side Plank R

  • Perjantaispessu 6.8 Workout

    Amrap 4
    Wallball
    Burpee

    1-2-3-4 jne
    1-2-3-4 jne

    Jatka siihen saakka mihin pääset. Aina yksi toisto lisää joka kierrokselle.

  • Marian tanssit Workout

    🎵🎶🕺💃🎶🎵

  • Conditioning 07-08-2021 Workout

    In teams of 3:

    AMRAP 8:
    Wall Balls (20/14#)
    *Each partner completes 10 reps at a time.
    -Rest 60s-
    AMRAP 8:
    30 Calorie Air Bike/Row/Ski
    30 Medball Clean (20/14#)
    **Each partner completes 10 reps/calories at a time.
    -Rest 60s-
    AMRAP 8:
    30 Power Snatch (42,5-30 kg)
    30 Partner Medball Chest Pass
    *same rules as AMRAP 1/2
    -Rest 60s-
    AMRAP 8:
    Farmer Carry x 30m (32/24 kg)

    – Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.

  • 050821 Torstai Workout

    Partner workout

    25min AMRAP
    Person 1:
    3 rounds of "Cindy"
    5 pull-up
    10 push-up
    15 squat

    Person 2:
    Does shuttle run

    When person 1 has completed 3r of Cindy, they switch and continue this way 25min

  • "R&R" Workout

    For Time:
    200m Skillmill Run
    1 Rope Climb 4m
    200m Skillmill Run
    2 Rope Climbs
    200m Skillmill Run
    3 Rope Climbs
    200m Skillmill Run
    4 Rope Climbs
    200m Skillmill Run
    5 Rope Climbs

    Scaling option:
    1 Rope = 4 Pull-ups

  • Pulling Conditioning Workout

    AMRAP 12:
    20/15 cal Row
    20 KBS 24/16kg (US)
    40 DU

  • Lepopäivä Workout

    Rest day - what did you do?

  • Conditioning 04-08-2021 Workout

    A) Row Intervals
    10 x 20s hard/40s easy.

    B) Bike/Ski Intervals
    10 x 20s hard/40s easy.

    Both A/B should be tough but CONSISTENT. This is week 3 of a 4 week progression.
    A/B can be done as B/A also.

    C) Sandbag/Stone Carry
    3-5 x 30m with heavy weight

  • For time Workout

    500/400m Row
    50 HSPU
    500/400m Row
    50 T2B
    500/400m Row

    (Time cap: 15min.)