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

  • Samin ja jaken pena #13 Strength

    1x5, 2x3, 2x2,

  • Apuliikkeet Workout

    4 Kierrosta:
    A1. 12 Tankosoutu
    30s Lepo
    A2. 12 Käsipainopenkki
    30s Lepo

  • Tiistai pumppi Workout

    AMRAP6
    1-2-3-4-5-6...

    Hauiskääntö
    Dippi
    Kuppikeinunta

  • Pystypunnerrus Strength

    10-10-8-6

    2min lepo sarjojen välissä.

  • Over in a flash Workout

    5 Rounds for time

    5 GTOH BB@45kg
    10 T2R
    15 Wall ball 9kg

    TC 15min

  • Üllatüs Workout

    2x

    700m run
    10 pull-up
    15 push-up
    20 air squat
    20 KB swing Russian 16kg
    5min rest

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Clean Pulls + 1 Squat Clean + 1 Split Jerk ]
    1x [ 2 Clean Pulls + 1 Squat Clean + 1 Split Jerk ]
    1x [ 2 Clean Pulls + 1 Squat Clean + 1 Split Jerk ]
    1x [ 2 Clean Pulls + 1 Squat Clean + 1 Split Jerk ]
    1x [ 2 Clean Pulls + 1 Squat Clean + 1 Split Jerk ]

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    Medicine Ball Run, 9/6kg, 400 m
    -- then --
    12-9-6-3-6-9-12 reps of:
    Power Clean@70/47kg
    36-27-18-9-18-27-36 reps of:
    Double Under
    -- then --
    Medicine Ball Run, 9/6kg, 400 m

    Complete in teams of 2.

    Both teammates run together and switch the medball as needed. When performing the couplet one person does the cleans while the other does the double unders. Switch exercises only when both have completed their work.

    Goal: Sub 10 for the couplet and sub 3:30 for the runs

    C,
    For quality:
    Barbell Back Rack Hold, 2x bodyweight, 4 mins

    Every time you break complete:
    10 Weighted AbMat Sit-ups, pick load

    Barbell Back Rack Hold- accumulate 4 mins

  • AMRAP9 Workout

    AMRAP9

    10 V-ups
    10 walk out
    10 heel touches
    10 plank steps
    10 Leg lifts

  • 3x4min AMRAP Workout

    AMRAP4
    12/9cal ergo
    10 DB clean&jerk

    2min rest

    AMRAP4
    12/9cal ergo
    10 burpee over DB

    2min rest

    AMRAP4
    12/9cal ergo
    10 DB clean&jerk
    10 burpee over DB

  • OTM10 Workout

    OTM10
    Valitse kaksi liikettä seuraavista:
    -pull up
    -toes to Bar
    -hspu
    Ja tee joka toinen minuutti toista, 6-10 toistoa per liike