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

  • Ootko tehnyt lenkkiä pyörällä ilman penkkiä Workout

    10min buy in: Satulaton pyörä/Echo Bike

    40min amrap
    45 wallball 6/9
    100 box step overs 2x12/16kg
    24 clean+fs 45/60

    10min Cash out : Satulaton pyörä / Echo Bike

  • Voimanosto: to 19.12.2024 ylimeno 3 yläkroppa Workout

    Hauiskääntö + pystypunnerrus 5x10
    -joka sarjan jälkeen band-pull-aparts x20

    Käsipaino-/kahvakuulasoutu 4x15/15
    -vuorotahtiin

    Vipunostot taakse/sivuille/eteen 3x20/20/20
    -kierros yhteen putkeen

    Kiertolankut 3x20/20
    -ylävartalon kierrolla

    SitUps 3x15 / ”puoli”
    -vain toinen jalka tuettuna

    Kapea penkki 70%x Amrap

  • OPTIONAL Workout

    2-3sets:

    10-15 snowangel
    30+30s side planks

  • CLEAN COMPLEX Strength

    CLEAN COMPLEX

    6-8sets:

    1 hang squat clean + 1 front squat + 1 jerk FIND HEAVY!!

  • Treeni 2 (TI) Workout

    Warm Up
    2 rounds
    2 min ski erg, 2nd round rowing @easy/mod
    15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
    30-45s supinated grip bar hang
    30-45s front leaning on low rings (punnerrus lankku pito)
    then start strenght part

    Strenght
    5 supersets of :
    3 Pause Bench Press + 3 weighted Strict Pull Up
    2-3 min rest bwn sets
    start at 60/30% of 1rm and build up 5% on bench and 5-10% with pull ups on each set
    going heavy at the end but not to maximum. ens viikolla kisat niin pitää jättää varaa.

    Metcon Prep
    2 sets
    1-3 bar muscle ups / c2b pull ups
    2 devils press, first round lighter, second rx
    6/5 calories ski erg
    4 weighted box step overs, first round lighter, second rx
    rest 1-2 min bwn sets

    Metcon
    30 min emom
    1) bar muscle ups or c2b pull ups x 4-8 reps
    2) devils press x 3-4 reps @rx db's
    3) 12/9 calories ski erg
    4) weighted box step overs x 8-10 reps with rx db's
    5) rest minute

  • Szilveszteri Madness Workout

    🍾🥂🍾 Szilveszteri Madness 🍾🥂🍾

    TEAMS OF 4
    00:00-12:00

    🎆In 12 mins :
    2025m row/ski/run/ bike2x ( echo=130/110cal)
    P1: machine
    P2+P3+P4 : bar hang/front squat bottom hold/ HS hold
    You must go through each movement at least once! If any of the three loses position, stop the machine! Switch as desired!

    Remaining time : as a team, max rep Power Clean@80/55kg

    12:00-15:00 REST

    15:00-35:00

    🎇Amrap 20 mins (Waterfall style)
    25 partner wall ball over rack (P1+P2)
    25 Syncro USA swing (P3+P4)
    25 partner anchored wall ball sit up (P1+P2)
    Wallball (P3+P4)
    Swing (P1+P2)
    Sit up (P3+P4)
    …etc…

    35:00-38:00 REST

    38:00-69:00

    🎆EMOM 31 mins
    Min 1: 12 box jump @60/50cm - P1
    Min 2: 12 STOH@43/30kg - P2
    Min 3: 12 T2b - P3
    Min 4: 12 alt. Dumbell Snatch@22,5/15kg - P4
    Rotate team members each minute until the EMOM is complete!

    💙🧡HAPPY NEW MAYFLY YEAR!🧡💙

  • Bulgarialainen askelkyykky Strength

    4x6+6

  • Day 65.3 Workout

    3x Max Reps Strict Handstand Push-ups

    • Scale as needed

    Mark the total number of reps

  • OPTIONAL Workout

    2-3sets:

    3-10 strict pull up
    10 barbell good morning

  • METCON Workout

    For time:

    10m kb fr walking lunge@24/16kg
    10m hs walk/ 3 wall walk
    15 ttb

    10m kb fr walking lunge
    10m hs walk/ 3 wall walk
    12 ttb

    10m kb fr walking lunge
    10m hs walk/ 3 wall walk
    9 ttb

    TARGET UNDER 6min, TIME CAP 9min / SCALE WEIGHT OR REP SCHEME IF NEEDED