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

  • Endurance Workout

    54min:

    6min Row
    6min Ski
    6min Bike

    Kierros 1: Sininen
    Kierros 2: Vihreä
    Kierros 3: Oranssi / vihreä

  • 13.12.2021 Workout

    For time:

    10-8-6-4-2

    RMU
    Devils Press 2x22,5/2x15kg
    Box step over 2x22,5/2x15kg

    15-20

  • Friday Strong Man + Midbody + cool down Workout

    Strongman
    Yoke Carrying 4-5 x 20-40m, you choose the weights and meters to carry.
    Remember take it easy, dont let your midbody fall, or dont step to "empty" space, focus on each
    step you take.
    If dont have a change or yoke Carrying you can carry 2xkb's on front rack or take 4 times 30-60 heavy front rack hold with barbell, bar taken from rack. Increase weight.

    Midbody
    3 sets
    8-12 tuck ups
    16-20 ALt Leg V-ups
    8-10 Side Plank Dips R/L
    rest 1 min

    Cool down
    2-3 min light air bike
    1+1 min quad strech
    1+1 min piriformis strech

  • Partner Metcon Workout

    Partner Metcon
    5 SETS
    30 Wall ball
    30 DB Snatches
    30 Box Jump
    24/30 calories of Cardio Machine
    you go I go. AFTER EACH SETS 1 MIN REST.
    Score is total time.
    Indy version
    15 reps each movement, rest 30s after each movement and 1 min after full "set"

  • Muscle & Power, AV1 Strength

    Hang squat clean 4x4 reps

  • Lepopäivä Workout

    Rest day - what did you do?

  • Stamina Workout Workout

    For time:
    15/12cal Row
    10 Burpee Box Jump Overs 60/50cm
    max reps of Barbell Bicep Curls 30/20kg
    ...
    Repeat until you reach 100 Bicep Curls.

  • Push it Workout

    7 Min AMRAP
    7 Bar Facing Burpees
    3 Push Jerk
    @70/47.5

  • Wednesday Accessory + Cool down Workout

    Accessory Work
    3 sets
    8-12 pec flyes (vipunostot rinnalle) N.2x5-10kg M. 2x10-15kg
    rest 15-30s
    8-12 double db row
    rest 1-2 min

    2 sets
    30+30sek myötä/vastapäivään levypainon pyöritys 5-10kg
    lepo 30s
    30-60 sek bar hang
    rest 1-2 min

    Cool down
    2-3 min light row
    1+1 min wall pec / bicep strech
    1+1 min forearm streching

  • Metcon Workout

    Metcon
    3x5 min emom / 2min rest bwn
    3,6,9 / 4,8,12 / 5,10,15 reps of
    kipping or butterfly pull ups
    push ups

    air squats

    Pick one of the following reps and working should feel like its not maximum effort.