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

  • Front squat Strength

    front squat

    E3MOM x 3-3-3-10

  • 3RM Front Squat Strength

    Find your 3RM Front Squat

  • Etukyykky 5,3,3,1,1 Strength

    Etukyykky 5,3,3,1,1

    Nousevat painot, alkavalla 2 min

  • 22.2.2022 Deadlift Strength

    Deadlift

    Climb in 12 minutes working load. We want perform 3 sets of 3 heavy load. ( Same Weight )

    Work sets 3:30 Send Off

  • Partner metcon Workout

    8 rounds for time:

    15 m double DB walking lunge 45/25 lbs
    12 double DB hang squat clean
    9 c2b / kipping pull up

    YGIG the whole round, 4 rounds each

    TC: 15 min

  • 15.2.2022 Weighted Strict Pull Ups Workout

    Weighted Strict Pull Ups

    Banded Pull Ups : 3-2-2-2-2
    10+ Unbroken : 4-4-4-3-2

    Send Off 3:00

  • 1.2.2022 Front Squat Strength

    Front Squat

    2 x 4 x 70%
    2 x 3 x 75%
    2 x 2 x 80%

    Send Off 2:30

    ( Weights by feel )

  • 16.1.2022 Strict Pull Ups Workout

    Strict Pull Ups

    10-14 Unbroken : 9-8-8-7-6
    15-19 Unbroken : 12-10-10-8-6
    20-24 Unbroken : 18-15-14-10-6
    25 + Unbroken : 20-16-16-12-8

    Sendoff 3:00

  • 23.9.2021 Workout

    "Flight Simulator”

    Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

    You will start over on the set you were attempting if you do not get the desired number consecutively.

    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

    You must break in between sets

    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    4.There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • Front rack lunges with barbell Strength

    3 x 10 reps (5/5) front rack lunges with barbell
    -3 second control down
    -ei tolppia, otetaan cleanilla ylös
    -lepo 2 min sarjojen välissä