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

  • Endurance WOD Workout

    2 min on, 1 min off for 12 rounds:
    A. Run or ski for calories
    B. 15 DB thrusters + max reps of sit ups
    C. 15/12 cal bike + max reps of box step overs (24”/20”)

    Rotate stations for total 4 rounds per each.

  • Endurance WOD Workout

    10 min work, 3 min rest x 3 sets:
    A. 400/300 m row or 500 m run
    2 rope climbs
    10 DB push presses

    B. 800/750 m bike
    6 pull ups
    15 m walking lunges (7,5 m + 7,5 m)

    C. 400/300 m ski
    15 sit ups
    8 burpees

  • WOD, METCON Workout

    EMOM 12'

    Treenaaja ______________________________________ Kuntoilija

    A) 7+7 DB OH lunges 22.5/15kg ________________ A) 6+6 DB front rack lunges HAP
    B) 50" Max V-ups _______________________________ B) 50"sec Max Tuck-ups
    C) 10 One arm alt DB devil press 22.5/15kg ____ C) 6-8 One arm alt DB devil press 15/10kg
    D) Rest _________________________________________ D) Rest

  • Endurance WOD Workout

    4 rounds at consistent pace:
    50 m KB farmer’s carry
    1 km bike or 3 min row/run
    10 Wipers
    10 med ball to shoulder 50/40/30 lb
    500 m ski
    2 min rest

  • Muscle & Power, AV 1 Strength

    Front squat 3x5 reps

  • Endurance WOD Workout

    40 min EMOM for max reps/calories

    1: wall balls 9/6 kg
    2: rest
    3: barbell SDLHP 30/20 kg
    4: rest
    5: box jump 24/20”
    6: rest
    7: push press 30/20 kg
    8: rest
    9: row for calories
    10: rest

    Note the total reps.

  • Endurance WOD Workout

    4 rounds for consistency:

    From 0:00 min to 2:00 min:
    15/12 cal row + max KB swings 24/16 kg
    From 3:00 min to 5:00 min:
    20 sit ups + bike for meters
    From 6:00 min to 8:00 min:
    15 box jumps + max push ups
    From 8:00 min to 10:00 min: rest

  • Endurance WOD Workout

    In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 40 minutes of:
    1000 m row
    100 KB deadlifts
    2000 m ski
    100 KB Lunges
    3000 m bike
    100 KB swings

  • WOD, METCON Workout

    40' min

    Treenaaja

    30 Double unders
    5 + 5 KB C&J 20/16kg
    5 Wall balls 30/20lb
    5-10 V-ups

    One Running @moderate pace other full round

    Kuntoilija

    60 Single unders
    5 + 5 KB C&J 16/12kg
    5 Wall balls 20/14lb
    5-10 Tuck-ups

    One Running @ moderate pace
    and another performs full round

  • WOD, Strength Strength

    Every 3'min for 5 sets:
    2 Push jerk / Split

    Then..

    1 Set Max Reps @ 90%