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

  • 18-15-12-9 Workout

    Ergo cal
    Thruster 42.5/30
    T2B

  • Bike and box Workout

    emom 8
    1) bike
    2) box jump
    - Work 45 s.
    - keep same reps trough out
    - RPE 8.5

  • Bodybuilding stuff Workout

    4rnds
    8 1- leg RDL DBL KB e/s
    12 tempo front rack DBL KB squat.
    4-2-x-0
    30s rest
    8 DBL DB Z press
    12 Push up
    30s rest
    8 Supinated bend over row
    12 Lat pull down

    • keep steady pace and minimise extra breaks
    • use a challenging weight
    • RPE 8

  • GS day 2.4 Strength

    500m row/ski/bike
    5 bulgarian split squat e/s
    15-20 band pull appart
    20s hollow hold

    Front squat
    5x3@85-90% of 1RM
    - rest as needed
    - spend good amount of time doing warm up for work sets

  • Saturday Madness Workout

    AMRAP 30mins with a partner:

    Buy in:
    200 Double Unders split however

    Then,

    Remaining time AMRAP:
    7 Power Snatch @60/42.5kg
    15 Thrusters @60/42.5kg
    18 Calorie Row
    *you go , I go

    Goal: 4+ rounds

  • "Kakka Brottom" Workout

    You go/ I go
    50 punnerrusta
    300m juoksu, molemmat juoksee
    50 kyykkyä 70kg/50kg
    300m soutu
    50 leukaa
    300m juoksu, molemmat juoksee
    50 box over 60cm/50cm
    30 cal soutu
    50 Wall ball 9kg/6kg heitot vuorotellen

  • Saturday Accesory Works Workout

    Accessory Work 1
    Every 30 sec for 10 times
    2-5 toes to bars (unbroken)

    Accessory Work 2
    2-3 sets
    12-15 double dumbbell or barbell bicep curls
    12-15 double dumbbell or barbell french tricep turns
    rest 2 min

  • Saturday AMRAP'S Workout

    AMRAP 3
    1 rope climb
    10 push ups
    rest 3 min
    AMRAP 3
    5 Strict pull ups
    5 SHSPU
    rest 3 min
    AMRAP 3
    5 pull ups
    5 kipping hspu
    rest 3 min
    AMRAP 3
    1 rope climb
    10 push ups

    target 3-5 rounds. Scale the reps on push ups to 7 if not able to keep 1 min per round pace.
    same thing with pull up/hspu, scale reps if need to get that minimum 1 round per minute!
    Score the result on comment are below

  • Saturday Partner Metcon Workout

    Teams of 2 or rest 1:1 bwn reps
    50/40 - 40/32 - 30/24 - 20/16 - 10/8
    Calories of ski erg
    work alternating time with partner and go mod/fast pace on your working time

    After Ski erg metcon test each movement and get ready for them in 10 minutes
    1 rope + 3-5 reps of push up / pull ups / hspu's.

  • Power Cleans Strength

    5x3 go by feel and ease back in.