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

  • Metcon Workout

    emom 15
    min 1 - 30 sec rowing @80% effort
    min 2 - thrusters x 8-12 reps
    min 3 - burpee over bar x 4-8 reps
    thrusters weights 42,5/30kg

  • Alternating Back rack reverse lunges Strength

    4 set 8 reps/side alternating back rack reverse lunge V1

    rest 90 sec between

  • Extra! Workout

    As your extra accessory, do 100 banded hip thrusts. You can break the reps in any sets.

  • “Lumberjack 20″ Workout

    • 20 maastaveto (N 85kg / M 125kg)
    • 400m juoksu
    • 20 swingi (amer.) (N 24kg / M 32kg)
    • 400m juoksu
    • 20 valakyykky (N 35kg / M 52,5kg)
    • 400m juoksu
    • 20 burpee
    • 400m juoksu
    • 20 chest-to-bar-leuanveto
    • 400m juoksu
    • 20 boxihyppy (N 50cm / M 60cm)
    • 400m juoksu
    • 20 rinnalleveto(kyykkyyn) käsipainoilla (N 2x15kg / M 2x20kg) tai kahvakuulilla (N 2x12kg / M 2x16kg)
    • 400m juoksu

  • 4-6 Sets: Workout

    6 Bench press,
    6 Pendlay Row.
    As super sets.
    2-3 min rest between sets.

  • Stricts Workout

    15 Min Amrap:

    5x Pull Ups (strict)
    3x T2B (strict)
    1x Hspu (strict)

  • Kaveri WOD Workout

    Tuo kaverisi reeneihin.

  • 11.2.2019 Strength

    DeadLift

    8-6-4-3-8-6-4-3

    SO 2:30

  • 4 rounds, 2min rest between sets: Workout

    1) 2min AMRAP: 30DU, 15wallball, 10burpee
    2) 2min row, max meters.
    Work hard but try to maintain pace, aim for same meters each round.

  • Engine Strength Strength

    Build to a back squat 5RM