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 19.5 Primer Workout

    3-4 rounds not for time:
    200m Skillmill run
    15 KBS 24/16kg (US)
    12 Mountain climbers (2=1)
    9 Box jump overs 60/50cm
    1 Rope climb 4m / 3 Strict chin-ups

    TC 14min

  • Extra Credit 20-03-2019 Workout

    Single Arm Banded Pushdowns: 3 x 30-50 ea. Rest as needed.
    *Between sets complete 10 DB Hammer Curls

  • Oly Complex Strength

    4-6 sets of 1 power clean + 1 front squat + 1 split jerk

    Keep the weights moderate, focus on speed and technique!

  • 20.3.2019 Masters SM Workout

    Tempaus 2x2@70%, 2x2@75%, 3x1@80%

    Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@80%

    Te -veto 3x3@90%

    Etukyykky 3x2@80%

  • Wattbike 30km Workout

    Wattbike 30km

  • Metcon Workout

    For Time:
    One-Arm KB Swing Snatch Dx (32/24Kg) 21 reps
    One-Arm KB Swing Snatch Sx (32/24Kg) 21 reps
    GHD Sit Ups 21 reps
    One-Arm KB Swing Snatch Dx 15 reps
    One-Arm KB Swing Snatch Sx 15 reps
    GHD Sit Ups 15 reps
    One-Arm KB Swing Snatch Dx 9 reps
    One-Arm KB Swing Snatch Sx 9 reps
    GHD Sit Ups 9 reps

  • ENDURANCE VKO 11 Workout

    8 x 3min on/1min off
    a. 20/15 cal assault bike + 10 t2b + rest of time farmers walk
    b. 20/15 cal assault bike +10 t2b + rest of time front rack carry
    (skaalaa cal määrää, jos ei jää 60sec aikaa kantoihin)
    -Farmari ja front rack carry erikokoiset painot
    - Farmarin voi tehdä kb,/ db, / kahvoilla
    - Front rack carry 2x kahvakuulat
    - porrastuslähdöt niin, että pyörät riittää. Voi skaalata sotuun tai hiihtoon mikäli koneet loppuu.

  • L-hang flutter kicks Workout

    For time:
    Accumulate 50 L-hang flutter kicks. (2=1)

  • Conditioning Workout

    3-4 rds:

    • 30s: Row or AirRunner
    • 30s: DB snatch 50/35 lbs (alternate)
    • 30s: box over jump 24/20´ ( touch top of box)

    90s: REST

    The goal is to go with high power output. Your pace and movement speed can deviate, but you should not crash. Damper on rower M:10-8 F: 8-6

  • 12.3.2019 Strength

    Front Squat

    4x3@75-85%