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

    Every 7 minutes for 35 minutes (5 sets):
    750/650 m row
    30 double unders
    15 KB swings 24/16 kg
    10 dual DB box step overs

  • WOD, Strength Strength

    Strength / Technique:

    Pistols 5x 3+3

    Hamstrings on Rower 5

    Rest 3'min

    *Then.. *
    1' min of Max Pistols Reps

  • Endurance WOD Workout

    10 minutes with consistent pace:
    Bike for meters, every 500 m perform 10 m quadruped crawl.

    4 minutes rest

    10 minutes with consistent pace:
    Row for meters, every 400 m perform 12 KB swings (24/16 kg).

    4 minutes rest

    10 minutes with consistent pace:
    Ski for meters, every 400 m perform 10 KB goblet squats and 20 s dead hang.

  • WOD, Warm up Workout

    12´min

    30"s Ski / Row

    2 Snatch grip DL
    2 Hang power snatches
    2 OHS

    30"s Bike / Run

    Increasing weight each set and variate "Ergo"

  • WOD, METCON Workout

    3 Rounds: (Total time 36')

    Treenaaja & Kuntoilija

    A) _____________________________________ B)
    350m Row @moderate pace _________ 150m Row @fast pace
    30 Double unders or 90 Singles ______ 8 Burpee over the line
    2' Rest ________________________________ 90" Rest

    C)
    250m Row @easy pace
    30 AMSU
    1' Rest

  • WOD, Strength / Technique: Strength

    Every 3'min for 4 sets:

    2 Bench presses 4"sec pause
    10+10 DB 3-point row

    1 set @RPE 6-7
    2 Set @RPE 8
    3 Set @RPE 8-9
    4 Set @RPE 9

    Rest 3'min then...

    1 Set of max Reps @90% Bench press

  • WOD, METCON Workout

    5 Rounds for time: Tc 12'min

    Treenaaja ______________________________________ Kuntoilija

    5 Shoulder to overhead (From the floor) ______ 5 Shoulder to overhead (From the floor)
    55 Double unders ______________________________ 110 Single unders

    50/35kg _________________________________________ 35/20kg

    Then...

    6'min Cool down:

    30"sec Ski @Relax pace
    10"sec Dead hang hold on the bar
    10"+10"sec Lying Dynamic 90/90 Hamstring Stretch

  • Endurance WOD Workout

    10 rounds:
    15/12 cal bike/row/ski
    8 push ups
    5 pull ups
    8 push presses 35/25 kg
    8 front squats 35/25 kg
    60 s rest

  • WOD, Warm up Workout

    12´min

    45"sec Row or Ski

    10 Ring rows
    10 KB swing
    8 Kipping swings
    8 K2E
    6 Inch worm Push-up
    6 Pronate swimmers

    Variate "Ergo" each round.

  • WOD, Strength / Technique: Strength

    EMOM 12'min

    A) 3 Ring muscle-ups / Ring banded muscle-ups / 5 Ring Strict pull-ups

    B) 8 Strict HSPU / 8 Pike

    Rest 2'min Then..
    5'min max: Burpee box jump overs