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

  • Kokovartalomies Workout

    2 KIERROSTA:
    - 30 s liike
    - 30 s yhden käden kk-heilautus
    - 30 s lepo

    3 min lepo kierrosten välissä

    Liikkeet:
    - 30 s Goblet-kyykky + kk
    - 30 s Askelkyykyt taakse + 35 kg tanko
    - 30 s Kahvakuulan siirto lankussa (20 kg)
    - 30 s Rinnalleveto
    - 30 s Russian twist levypainolla
    - 60 s Kelkan työntö (20 kg)
    - 30 s Leuanveto (kumppari)
    - 30 s Punnerrus
    - 30 s Istumaannousu
    - 30 s Yhden käden valakyykky + kk (16 kg)
    - 30 s Yhden käden valakyykky + kk (16 kg)

    Painot:
    - Kahvakuula 16 kg & 20 kg
    - Levytanko 35 kg
    - Levypaino 10 kg + 20 kg
    - Lila kumppari

    Kelloon: 34x 30 s intervallit

  • BoxBike Workout

    emom 8
    1) bike erg
    2) box jump
    Work 45 s.
    - score is reps from box jumps

  • AMRAP Workout

    AMRAP 8

    3-6-9-12 etc
    Squat Snatches
    T2B
    @35/53

  • OPTIONAL METCON Workout

    Rx`d

    AMRAP 6,

    2 rope climb
    40 DU

    Scaled

    For time:

    AMRAP 6,

    1 rope climb
    30 DU

  • block play Strength

    For quality:
    10 band pull apparts
    8 Banded Overhead Squat
    World's Greatest Stretch, L 1 min/R 1 min
    -- then --
    5 min practice of criscross
    -- then --
    5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    6x every 90s.
    2 Block power snatch
    +
    1 OHS
    75-80%

  • Lepopäivä Workout

    Rest day - what did you do?

  • BikeErg workout Workout

    BikeErg Interval
    3 Min Easy
    3 Min Mod (80-85 RPM)
    2 Min Hardest (110+ RPM)
    2 Min Hard (100+ RPM)
    6 Min Hard (95 RPM)

    6 Min Easy
    2 Min Hardest (110+ RPM)
    2 Min Hard (100+ RPM)
    3 Min Mod (80-85 RPM)
    6 Min Easy

    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper
    Total: 44 Min

  • Pack 26.4 C&J 1 Strength

    EMOM 5
    1 clean & jerk (70-75%)

  • Pack 26.4 C&J 2 Strength

    Find 1RM clean & jerk in 15 minutes

  • Pack 26.4 Walk with me Workout

    For time
    60 DB snatch (15kg)
    50 WB
    40 HSPU
    30 pistol squats
    20m OH walking lunges (30kg barbell)

    TC: 14min