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: Kettlebell & bodyweight intervals Workout

    E2:30 x10, alt. between a & b:
    a) 20 russian kbs - 16 air squat - 12 sit up
    b) 20 alt. kb clean - 16 jumping split squat - 12 feet on the wall v-up

    Target: Work ~90s / interval. Overall ~70% effort.

  • EASY: Partner AMRAP Workout

    3min on - 1min off x5 - YGIG for rounds:
    6 C&J
    36 SU / 18 DU

    Always start from the top - divide starting turns as you wish.

  • WOD, technique Strength

    Every 3'min for 5 sets:
    5 Bar muscle up / Band / From box / From floor

    Rest 3' min

    Then..
    1'min of Max reps or unbroken set

  • WOD, METCON Workout 

                                            **2 Rounds for time      12' min Tc**

    Treenaaja

    10/8 Ski cals
    10 V-ups
    15/12 Bike cals
    12 Pistol squats Alt

    Kuntoilija

    10/8 Ski cals
    10 One leg V-ups
    12/10 Bike cals
    10 Pistol squats Alt from box

  • WOD, METCON Workout

    0:00–08:00“ Grip Master 8000”

    AMRAP 8' ( 0:00–08:00“ Grip Master 8000” )
    One can only advance in the amrap while the other has the barbell in Deadlift hold

    8 alt. Db snatch
    8 DB box step overs

    RX:15/22.5kg|50/60cm box|50/70kg barbell
    Scaled:10/15kg|50/60cm box|35/50kg barbell

    08:00–09:00 Rest and adjust weights

    09:00–15:00” ( Jump’n’snatch” )
    Snatch1RM*
    *8 box jumps over (per person) before every snatch attempt

  • WOD, Strength / Technique: Strength

    4 Sets of 5-10m

    Handstand Walk (Or adapt version)

    Then...

    1 Set Max

    Meters unbroken walk / Wall steps or hold unbroken

  • WOD, METCON Workout

    EMOM 16'min

    Treenaaja

    1) 5 meters Handstand walk
    2) 20"sec Pull-up hold (On top)
    3) 10-20"sec Ring L-sit hold
    4) Rest

    Kuntoilija

    1) 10-20 Steps against the wall
    2) 20"sec Ring hold (On top)
    3) 10-15"sec Hold between the boxes
    4) Rest

  • WOD, METCON Workout

    *Metcon: Hero "McGhee" AMRAP 30'min *

    Treenaaja

    5 Deadlifts 124 / 84kg
    13 Push-ups
    9 Box jumps 24”/20”

    Kuntoilija

    5 Deadlifts 94 / 54kg
    13 Knee psu
    9 Box jumps 24”/20” / Step ups

  • WOD, METCON Workout

    35'min AMRAP

    Treenaaja ______________________________ Kuntoilija

    200m Run _______________________________ 150m Run
    5 Thrusters 43 / 30kg ____________________ 5 Thrusters 30 / 20kg
    5 Burpee over bar _______________________ 5 Burpee over bar

    30"s -1'min Rest

    300m Row _________________________________ 200m Row
    1 Leg less Rope climb / 2 Rope climb _____ 1 Rope climb / 2 Decline
    10 Walking KB front rack lunges __________ 10 Walking KB front rack lunges

    30"s -1'min Rest

    200m Ski ________________________________ 150m Ski
    2-4 Bar muscle-ups _____________________ 2-4 Pull-ups
    5-10 Push-ups ___________________________ 5-10 Knee push-up

    30"s -1'min Rest

  • WOD, METCON Workout

    Liit: 36' EMOM (6 Rounds for max reps)

    Treenaaja and Kuntoilija

    A) Bike

    B) Double unders

    C) Ring Pull-ups

    D) Pistols

    E) Row

    F) Rest