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

  • Voimaa metconin jälkeen Workout

    4 kierrosta:

    5 banded strict C2B
    20 weighted leg alt. Goblet Curtsy squat
    10/10 single hand bent over DB row
    20 front leg elevated alt. step back lunges

  • Back squat wave sets Strength

    Strength (load)

    Back squat sets: 8-4-8-4-8-4

    *Climbing weight. Rest 2:00 min between sets.

    Tarkoituksena kehittää jalkojen voimaa aaltoilevien sarjojen avulla.

    Tavoitteena valita aloituspainot sekä 4- että 8- toiston sarjoille ja pyrkiä nostamaan näitä harjoituksen edetessä.
    Esimerkiksi: teet 8 x 75kg ja levon jälkeen 4 x 90kg. Seuraavalla kierroksella kyykkäät 8 x 80kg ja levon jälkeen 4 x 95kg. Näin kuormista tulee ”aaltoileva sarja”.

    Hyvin onnistuneessa harjoituksessa pystyt tekemään laadukkaita toistoja niin, että mekaniikka ei kärsi painon lisäyksestä huolimatta. Viimeiset sarjat saavat jo tuntua erittäin raskailta.

  • Back squat 4x4 AHAP Strength

    Back squat 4x4 AHAP

  • 22.7.2025 Deadlift Strength

    Deadlift

    5 Sets Of 8 reps.

    Go Every 3:00

  • "Nancy" Workout

    BENCHMARK
    5 rounds for time:
    400-m run
    15 overhead squats (29/43 kg)

    Scaled WOD
    5 rounds for time:
    300-m run/400m row
    10 overhead squats

  • Power snatch 3RM. Strength

    Find you 3RM for power snatch.

  • Concept2 BikeErg 60min Workout

    Concept2 BikeErg 60min
    Result as distance or calories

  • Back squat 3x15 Strength

    Back squat 3x15
    Rest 60-90 sec

  • Max reps push-ups Workout

    Max reps of unbroken push-ups.

  • BearBear Complex prog 4 Workout

    Use 80% of haviest on 4.6.
    Death by

    EMOM 20

    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    add a complex per minute

    Goal & Intensity:
    -Minute 1: 1 complex
    -Add 1 complex each minute (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)
    -Build barbell handling and strength endurance through steadily increasing volume. Aim to keep reps smooth and controlled for as many minutes as possible.
    -Volume rises every minute, pushing heart rate up and taxing the whole body. The workout ends when you can no longer complete the required complexes within the minute.
    -Start each set immediately at the beep; quick work early gives you extra seconds to breathe.
    -RPE: 8
    Training Area & Benefit: Barbell cycling and strength endurance; this “death by” format trains pacing and the ability to move heavy loads while fatigued, a valuable skill for longer CrossFit events.