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

  • Open 11.5 Workout

    Open 11.5

    20min

    5 raaka rinnalleveto 65/45kg
    10 varpaat tankoon
    15 seinäpallo 9/6kg

  • Saturday Madness Workout

    In teams of 2 with a running clock:
    0:00-15:00
    10 Hang Power Cleans + Shoulder to Overhead (60/43kg)
    20 Push-ups
    30 Toes to Bar
    40 Air Squats
    50 Calorie Row

    17:00-32:00
    10 Hang Power Cleans + Shoulder to Overhead (60/43kg)
    10 Push-ups
    15 T2B
    20 Air Squats
    25 Calorie Row
    Rx+: HSPU in place of Push-ups
    Split work how you wish

  • Mian WOD Workout

    🌸🌿🪷🌿🌹
    Joulu DeeTee
    5 kierrosta, aina kolmen minuutin välein yksi kierros nousevilla painoilla:
    12 maastavetoa
    9 rinnalleveto riipusta
    6 työntöä

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min run
    10+10 single leg deadlifts
    10+10 half kneeling press
    :40 Plank Hold

    Strenght
    Push Press 3x10reps@55-65% (sharp and balanced)
    rest 1.5-2.5 min bwn sets
    Strict Press 5+5+(8-10) reps on last set, build to heavy 8-10 rep set (1-2 RIR)
    rest 1.5-2.5 min bwn sets

    Metcon
    4-6 rounds
    400m run / 1min rest bwn rounds
    aloita semireippaalla ja lopussa nopea n.1mile pr pace
    Pidä juoksut 10sek sisällä toisistaan ja vika nopein.

    Optional Accessory Work
    3-4x15-20 banded strict pull ups
    3-4x10-15 french triceps with barbell
    3-5x30-40s side plank hold R/L
    rest as needed

  • For time Workout

    2 power cleans (47,5/70 kg)
    50 double-unders
    4 power cleans
    50 double-unders
    6 power cleans
    50 double-unders
    8 power cleans
    50 double-unders
    10 power cleans

    Scaled WOD
    For time:
    2 power cleans
    30 single-unders
    4 power cleans
    30 single-unders
    6 power cleans
    30 single-unders
    8 power cleans
    30 single-unders
    10 power cleans

  • WOD Workout

    RX
    EMOM x 30 MINUTES
    MIN 1 - 15/12 Cal Bike/Row/Ski
    MIN 2 - Max Strict Pull-Ups
    MIN 3 - 15/12 Cal Bike/Row/Ski
    MIN 4 - Max Toes to Bar (strict or kipping) or Max Double KB Turkish Sit-Up
    MIN 5 - Rest

    SCALED
    EMOM x 30 MINUTES
    MIN 1 - 12/10 Cal Bike/Row/Ski
    MIN 2 - Max Ring Rows
    MIN 3 - 12/10 Cal Bike/Row/Ski
    MIN 4 - Max Kipping Knee Raise or Max Single KB Turkish Sit-Up
    MIN 5 - Rest
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Foam Roll Lats
    MIN 2 - :45 Roll Pecs
    MIN 3 - :45 Rebound Pose

  • Long Endurance Workout

    E5MOM x 10
    A)
    10 wallball 30/20lb.
    5-15 ttb
    *remaiing time easy bike

    B)
    10 Db snatch, 30/22,5kg
    5-15 hspu
    *remaiing time easy bike

    Target ave PK2 /scale rep scheme or weight if needed

  • Speed work Workout

    Speed work: 3-4 rounds for quality:

    3 seated box jump
    5 explosive mb throw sit ups
    Vauhditon tasajalkakolmiloikka
    5+5 explosive half-kneeling rotational mb throw

    Heitot niin terävästi kuin vain saa.

  • Lepopäivä Workout

    Rest day - what did you do?

  • STAMINA Workout

    32min EMOM
    1.min 8-18cal row
    2.min 8-18cal bike/ski
    3.min max reps double unders
    4. rest