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

  • WARM-UP Workout

    2-4 rounds:

    20-40 DU
    10 Air Squat Cross Kicks video
    5 Russian Push-Up video
    5+5 Single Arm Ring Row

    5-10 Down Dog to Cobra video and 5+5+5 Wall Squat video

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    EMOM x7

    5 DB Thruster @22,5/15kg +10/7cal Row

    RPE 3 to 4

    These are on the same minute. Tailor the rep scheme and loading to fit your fitness level.

  • 15min EMOM Workout

    CONDITIONING

    15min EMOM

    1) 7 Thruster @50-65%
    2) 30-50 DU
    3) 3-7 Bar MU

    RPE 3 to 4

    Target: unbroken sets

  • Back Squat 8-6-4-2 Strength

    STRENGTH

    Back Squat

    8-6-4-2

    RPE 4 to 4+

    Descending reps, add loading to each set.

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    30 Devils Press for time @22,5/15kg

    RPE 4

  • Snatch single, every 90sec Strength

    Snatch single every 90sec
    7x1 @82-92%

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds for time:

    20/15cal Row
    15 KBS
    10 Burpee over KB (facing)

    RPE 3, should be able to hold on a conversation

  • PULL & PUSH Workout

    3-4sets:

    8-10 barbell row
    8-10 bench press

  • Treeni 3 Workout

    Warm Up
    2 rounds
    2 min bike/air bike
    8/8 atg split squat (front leg on raiser)
    :30 supinated grip bar hang
    :30 front leaning on low rings

    Strenght
    4x10 front rack elevated reverse lunges (seiso 2x15kg kiekkojen päällä ja siitä vuorojaloin)
    ei isoja painoja ja jos lonkat/sisäreidet tiukalla vedä ilman koroketta. Tää hieman kiristelee alkuun kun tulee normaalia
    laajempi askelkyykky liikerata.
    painot max.60kg miehet ja naiset 50kg
    keskity laadukkaaseen liikkeeseen ja tasapainoon. Nousevalla kuormalla edeten.

    3x6 tempo frankenstein squats (3-4 sec lowering down and up)
    rest as needed bwn sets

    Metcon
    5 sets of 400m run@from easy to fast (easy-easy/mod-mod-mod/fast and fast)
    rest time goes 1-1.5-2-2.5 min.
    the faster you run, longer you rest.

  • WOD Workout

    Every 1 min for 21 mins, alternating between:
    MIN A: 35 Double Unders + max rep Kettlebell USA Swings, 24/16 kg
    MIN B: 10 Kettlebell Goblet Squats, 24/16 kg + max rep Bar Muscle-ups ( scaling : burpee pull up)
    Rest 1 min