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

  • WOD, METCON Workout

    40' min workout In Pairs

    Treenaaja

    One at Bike and another performs:

    Full round of:
    5+5 DB Snatches 22,5 / 15kg
    5m Handstand walk
    5x 15m shuttle runs (7,5m + 7,5m)
    5 Bar muscle ups / C2B

    Bike moderate Pace

    Kuntoilija

    One at Bike and another performs:

    Full round of:
    5+5 DB Snatches 12,5 / 7,5 kg
    15"sec - 30"sec Hs hold
    5x 15m shuttle runs (7,5m + 7,5m)
    5 Pull-ups / Jumping

    Bike moderate Pace

  • WOD, Strength Strength

    Every 3'min for 5 sets:
    1 Squat clean + 1 Front

    Then.

    1' min Max Reps @ 90%

  • WOD warm up Workout

    Wu: 10' @ Moderate pace

    Treenaaja ________________ Kuntoilija

    10 Cal Ski _________________ 10 Cal Ski
    5"sec HS hold _____________ 5"sec HS hold
    5 T2B ______________________ 5 K2E
    10 Box jump 24"/20" ______ 10 Box jump / Steps 24"/20"
    15 Cal bike ________________ 15 Cal bike

  • WOD, Strength / Technique: Strength

    20'min to find your 1RM - Deadlift

  • WOD, METCON Workout

    4 Sets for time:

    Treenaaja _________ Kuntoilija

    20 - 16 - 12 - 8 Cal Row
    20 - 16 - 12 - 8 One arm DB OH walking lunges
    4 - 3 - 2 - 1 Rope Climb / Rope decline

  • WOD, Strength Strength

    20'min to find your 1RM - Push press

    Then……
    Find your max unbroken set of
    Strict T2B

  • WOD, METCON Workout

    " Isabel " AFAP Tc 12'min

    Treenaaja ________________ Kuntoilija

    30 Snatches ______________ 30 Snatches
    61/43kg ___________________ 35/25kg

    CORE:
    3 x 10 + 10 Side plank twists

  • WOD, Strength / Technique: Strength

    4 sets:
    3-5 Ring muscle up / Band / From floor

    Rest 3' min each set

    Then...

    1 set of Max reps unbroken

  • WOD, LIIIT Workout

    35' Liit

    One @ Assault runner moderate pace and
    Other perform 1 Round of: (Variate A & B)

    Treenaaja _____ Kuntoilija

    A)
    15m Dual DB OH lunges (7.5m x2)
    5 Bar muscle ups 6 C2B
    8 Dual DB Power cleans
    30"s Handstand hold against wall _     30"s Pike hold

    B)
    30m Dual DB farm carry (7.5m x4)
    10 T2B ___ 6 K2E
    8 Dual DB Power cleans
    45"s Wall sit hold (Squat hold at wall)
    HAP __    _________ HAP

  • WOD, Metcon Workout

    Tc 16' min

    Treenaaja ______________________ Kuntoilija

    10-9-8-7-6-5-4-3-2-1 ___________ 10-9-8-7-6-5-4-3-2-1
    Kipping HSPU _________________ Kipping HSPU or modified
    KB swing 32/24kg _____________ KB swing HAP
    T2B ____________________________ K2E

    5'min Cool down
    30"s Bike moderate
    20"s Dead hang
    10 KB Jeffersons curl