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

  • WOD, Metcon Workout

    2 Round 3'min AMRAP and 2'min rest between (Total time 28'min)

    Treenaaja __________________________ Kuntoilija

    A) ___________________________________ A)
    12/10 Cal Bike ______________________ 12/10 Cal Bike
    10 Heavy Slam balls 40/30lbs _______ 10 Slam balls HAP

    Rest

    B) ___________________________________ B)
    10 Push presses 50/35kg ___________ 10 Push presses HAP
    10 Burpees jump over barbell ______ 10 Burpees step overs barbell

    Rest

    C) ___________________________________ C)
    12/10 Cal Run _______________________ 12/10 Cal Run
    10 Dual DB Box step overs HAP _____ 10 Dual DB Box step overs HAP

    Rest Rest

  • WOD, LIIT Workout

    35'min AMRAP

    Treenaaja _______________________________ Kuntoilija

    300m Run _______________________________ 200m Run
    5 Dual DB Thrusters 15/22.5kg __________ 5 Dual DB thrusters HAP
    5 Burpee over DB ________________________ 5 Burpee over DB

    1'min Rest

    300m Row ____________________________________ 200m Row
    1 Leg less Rope climb / 2 Rope climb _________ 1 Rope climb / 2 Decline
    10+10 Single KB front rack lunges 16/24kg ___ 10+10 Single KB front rack lunges HAP

    90"s Rest

    300m Ski ______________________________________ 150m Ski
    4 Bar muscle-ups _____________________________ 4 Pull-ups
    5-10 Push-up __________________________________ 5-10 Knee push-up

    2'min Rest

  • Powerlift Strength

    A1. Bench press 6 reps x 2 sets, RPE 8-10
    A2. DB Incline Bench press 14-16 reps x 2 sets, 30sec rest after A1.

    B1. Hip thrust 7 reps x 2 sets, RPE 8-10
    B2. DB walking lunges 12-16 reps x 2 sets

    C1. Weighted back extensions + hold 6 reps, RPE 6-8 + 10 sec hold x 2 sets
    C2. Banded row 16 reps x 2 sets, RPE 6-8

    D1-Extra. Banded pullover 15-25 reps, RPE 8-9, 2sets 5 reps with 5sec rest

  • WOD, warm up Workout

    WU: 10'

    30"s Bike

    10 Lunges twists
    10+10 World greatest stretching
    10 Scorpion kicks
    10 Good mornings (20/15kg barbell)
    10 Back squats (20/15kg barbell)
    10+10 Box step ups (Keep feet on box top)

  • WOD, warm up Workout

    PARTNER WARM UP: 15'min
    1 set each
    P1 – 250/200-m row
    P2 – 10 Samson lunges + 10 scorpions

    1 set each
    P1 – 250/200-m row
    P2 – 10 lateral lunges + 10 scap pulls

    1 set each
    P1 – 250/200-m Row
    P2 – 10 air squats + 10 kip swings

    Then....
    12’min Skills & specific

    Hang squat clean
    Pull-ups/Butterfly or Kipping

  • WOD, Metcon Workout

    2 AMRAP 9'min 3'min rest between: (A+B)

    A)
    15/12 Cal Row
    10 Bench presses @40-50%
    8+8 One leg V-ups

    3' Rest

    B)
    80 Single unders
    10 Deadlifts @40-50%
    8 Pull-ups

  • WOD, Accessory Workout

    2’min Ergo @relax pace (Cool down)

    Then….
    5’min of:

    20"sec Dead hang hold on the bar
    10+10 Lying Dynamic Hamstring Stretch
    10+10 90/90 Hip no Switch
    10 Downward dog stretch

  • WOD, warm up Workout

    12'min Warm up

    200m Run / Row
    5 Pull-ups
    10 Push-ups
    15 Air squats
    15 Kettlebell Swings
    15 Sit-Ups

  • WOD, Strength / Technique Strength

    Every 2' for 8 rounds Building to challenge

    1 DL
    1 Pull
    1 Hang Clean
    2 Jerks

  • Clean Grip Overhead Squat 3RM Strength

    Clean Grip OHS