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

  • Bike & Burn Workout

    (Legs, shoulders, and core on fire!)

    For Time (Cap: 25 Minutes)

    5 Rounds:
    • 15/12 Cal Assault Bike (Push but don’t redline!)
    • 12 Dumbbell Thrusters (10/8 kg each hand) (Legs & shoulders burning!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 15 Sit-Ups (Controlled core work!)

    🔥 Goal: Keep consistent pacing—don’t burn out on the bike early. Try to go unbroken on thrusters as long as possible!

  • 2 min chin up Workout

    22 reo

  • Mobility & CORE Workout

    shoulder & Th mobility

    8 x 30" work, 15" rest:
    hollow body hold
    prone "krall"

    3rnds for quality
    5/5 KB teapot
    5/5 KB bent over figure 8s
    5/5 scorpion

  • EMOM x32 Workout

    EMOM x32

    1) 13cal Echo
    2) 2 Rope Clim
    3) 12-14cal Row
    4) 8 ttb

  • Mobility & stretching Workout

    Diffrent torture techniques 🤌🏽😆

  • Light Strength

    A: Broad jumps 8x3
    B: Seated leg press 1xMax
    C: leg extensions 1xMax
    D: SL standing leg curls 1xMax
    E: Bench Press 3set
    F: Dips 1xMax
    G: OH cable triceps extensions 1xMax
    H: Strict pull ups 1xMax
    I: SA DB rows 1xMax
    J: DB biceps curls 1xMax
    K: DB shoulder flys 1xMax

  • Crosstraining kestävyys - perjantai Workout

    Intervalleja vauhtikestävyysalueella
    __

    LÄMMITTELY
    3 kierrosta:
    2min ergo (vaihda joka kierroksella)
    10 boksiaskellus vuorojaloin
    10 maastaveto käsipainoilla
    5+5 pystypunnerrus käsipainolla
    5-10 istumaannousu
    __

    HARJOITUS (Vauhtikestävyys, 70-85%/HRmax)

    6x5min, 30s lepo/vaihtoaika

    1. ergo

    2. AMRAP
    12 boksiaskellus vuorojaloin, lisäpainolla,
    9 rinnalleveto riipusta+työntö käsipainoilla
    12 istumaannousu

    Harjoituksessa vuorottelevat ergometrilla tehtävä osio (1), ja AMRAP-osio (2). Palauttele ergo-osiossa, ja halutessasi mene kovaa AMRAP osiossa.

  • Program60 100325 metcon Workout

    10 rounds for time

    35 DU / 50 SU
    9 DB deadlift
    7 DB bench press
    5 DB front squat

    TC: 18 min

    Rx 2 x 15 kg DB

  • Program60 100325 strength Strength

    Deadlift
    1. Work to today's heavy 8
    2. 3 x 8 reps @70-80%

    Double overhand grip and 2 sec negative every rep

  • ChatGPT metcon 040325 Workout

    3 rounds, for time

    10 butterfly pull-ups/progression work
    12 DB push press
    15 burpees over DB
    30 sec handstand hold