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

  • Kelly Workout

    WOD: "Kelly"

    Five rounds for time of:
    Run 400 meters
    30 Box jump, (24"/20")
    30 Wall ball shots, (20/14)

    TC 30 minutes

  • CORE TABATA Workout

    Double Tabata

    In pairs 3m apart sides facing each other:

    20 sec rotating throw with MedBall
    10 sec rest
    20 sec V-UPS
    10 sec rest
    20 sec rotating throw with MedBall (change sides facing each other)
    ...
    ...
    etc...

  • Etukyykky 4,4,4 Strength

    Etukyykky 4,4,4

    nousevat painot, tauot 2 min.

  • Back squat 5x1 Strength

    Back squat 5x1
    Rest ~3-4 min
    -Lisää painoa joka sarjassa, viimeinen RPE 9-10

  • Deadlift 3x1 Strength

    Three sets of one

  • Minimini DT Workout

    12 x Deadlift 60/42,5kg
    9 x Hang Power Clean 60/42,5kg
    6 x Push Jerk 60/42,5kg
    3 Rounds, For Time
    Time Gap 12 min

  • Eva Workout

    "Eva"

    5 Rounds for time of:

    800 M Run
    KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
    30 Pull-ups

  • Pendlay Row Workout

    4 x 12 AHAFA

  • "CHELSEA 20" Workout

    EMOM 20

    RX:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    SCALED 1:
    3 Pull-Up
    6 Push-Up
    12 Air Squat

    SCALED 2:
    5 Jumping Pull-Up
    10 Push-Up (Scaled)
    15 Air Squat

    SCALED 3:
    3 Jumping Pull-Up
    6 Push-Up (Scaled)
    12 Air Squat

  • PRE WORKOUT / Death by Cal: Rowing Workout

    Warm-up:
    200m ergo
    20 air squat
    10 scapula pull-ups
    200m ergo
    20 abmat situps
    10 kip swing
    200m ergo
    10 lat. burpee over rower
    10 kahap

    PRE WORKOUT:

    Death by calories:

    1 cal in first min.
    2 cal in second min.
    3 cal in third min.

    -Continue until you are unable to make the required number in that minute.

    • Reset the computer each minute. No roll over calories.

    Record result (total calories).