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

    EMOM x 8-12
    1) machine
    2) 5-10 snowangel + plank hold
    3) machine
    4) 5-10 kip swing + v-up

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 snatch gripdeadlift + 5 jumping snatch + 5 hang snatch
    3) machine
    4) 5 kangaroo squat + 5 OHS

  • METCON Workout

    For time:

    120 DU
    40 wallball
    10 bmu (OR 20 C2B)
    40 wallball
    120 DU
    .
    .
    Scaled For time:
    90 DU
    30 wallball
    15 c2b/ OR pull up
    30 wallball
    90 DU

    TARGET UNDER 9MIN, TIME CAP 12MIN

  • METCON Workout

    FOR TIME

    2rounds:

    60 DU
    40/30 echo calories
    20 burpee box jump over
    5 wall walk

    Rest 5min between rounds

    TARGET UNDER 16MIN, TIME CAP WITH REST 22MIN

  • INTERVALS Workout

    3-5sets:

    15/12 bike calories
    5 hang power clean@60/40kg
    5 bmu / c2b / pull up
    5 hang power clean@60/40kg
    15/12 bike calories

    2min rest between sets

  • Triangle 1/3 Workout

    EMOM x 40

    1) row
    2) ski
    3) echo
    4) rest

    Target 8-16cal per laite / Valitse kalorimäärä siten, että pystyt lisäämään tulevilla viikoilla 1-2cal per viikko

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 snatch gripdeadlift + 5 muscle snatch + 5 hang power snatch
    3) machine
    4) 5-10 snatch balance + 5-10 snowangel

  • Morning intervals Workout

    Teams of 5
    2 x 14 min AMRAP with 2 min rest b/w AMRAP's

    A.
    Relay style
    - 20m Sled Push
    - 10/8 Cal Bike
    - Rest

    B.
    Relay style
    - 30m SB bear hug Carry
    - 10/8 Cal Ski
    - Rest

  • WOD Workout

    5 kierrosta laadukkaasti

    400m juoksu/ kone
    3 Riveä kyykkyyn 60-65%

  • Skill / Conditioning Workout

    For time (10 rounds):
    10-20-30-40-50-50-40-30-20-10
    - Cal Row
    - DU
    10 T2B
    1-2-3-4-5-5-4-3-2-1 Wall Walk

    • Timecap: 55min