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

  • Takakyykky 5RM Strength

    Find your 5RM back squat of the day

  • EMOM12-14 Workout

    EMOM12-14
    odd: 3-5 power snatch
    even: 3-5 high box jump

  • C&J Strength

    E2M x 6
    Up to 1RTM.

    Start at 65-70% of 1RM.

    Huom! Noustaan päivän tekniseen maximiin.

  • Metcon Workout

    3-4 rounds for time:

    25 single db walking lunge 45/35lbs
    40m double kb/ sand bag front rack walk

  • Hope Workout

    "Metcon (reps)

    ”Hope”

    3 rounds for total reps:
    1:00 min Burpees
    1:00 min Power snatches 35/25kg
    1:00 min Box jumps 24/20”
    1:00 min Thrusters 35/25kg
    1:00 min CTB Pull-ups
    1:00 min rest"

    __

    "Harjoituksen tarkoitus on kehittää toistokestävyyttä ja vauhtikestävyyttä. Tavoitteena on saada jokaiselle kierrokselle mahdollisimman monta toistoa.

    Hyvin onnistuneessa harjoituksessa saat tehtyä toistoja tasaiseen tahtiin ja liikkeestä riippuen toistomäärät pyörivät jokaisessa osiossa 8-24 toiston välillä. "

  • Bradley Workout

    "Bradley"
    10 Rounds:
    100-Meter Sprint
    10 Pull-Ups
    100-Meter Sprint
    10 Burpees
    30-Second Rest

  • 1.6.2020 Workout

    For Time:

    Buy In:

    Run 1600m

    Then

    20 rnds:
    5 Wallball shots 9/6kg (20/14p)
    10 DB Snathes 22,5/15kg
    15 Air Squats

    Cash Out:

    Run 1600m

    TC 40 min

  • Team work Workout

    For 30 min, In teams of 3

    In synchro:
    50m 1- arm Farmers carry 32/24kg
    40 DB/KB deadlift 32/24kg
    Split anyhow
    30 wall walks

    1 dead hang, 2 work. Movement can be performed only
    during time that the 3rd is person hanging
    Score is rounds.

    Goal & Intensity

    -Build teamwork and stamina by combining heavy carries, leg work, and strength under tension.
    -Everyone contributes, but the team’s success matters more than individual speed.
    -A long, steady 30-minute grind – shoulders, grip, and core will fatigue first.
    -Heart rate stays high but not maximal.
    -Communicate before every switch – the fastest way to lose time is when someone hangs while the others aren’t ready to work.
    RPE: 7–8 – heavy and breathy, but sustainable for the full 30 minutes.
    Why: This workout develops coordination, endurance, and trust within the team while building full-body strength and conditioning.

  • Use your legs Workout

    For time

    30 bodyweight front squats

    then run 1500 m

  • EMOM x 20 Workout

    EMOM x 20

    1) round of cindy
    2) 20-40 DU