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

  • EMOM 8 (progression week 1) Workout

    Alternating (4 sets both)
    30 DU + 10 American swings
    8/6 cal ski + 8 box jump overs

    -vähintään 10 sekkaa lepoa joka minsalla.

  • 3x2min, Intervallit Workout

    3x2min, 1min lepo

    10 kyykkyhyppy
    15 käsipainotempaus riipusta

  • EMOM12 Workout

    12 min EMOM
    Odd: 10-15 box jump
    Even: 10-15 pull up

    Scale up - > chest to bar 5-10 reps, bar muscle up 1-5

  • 2.12.2018 Strength

    Deadlift 1RM, set every 2:00

    5x70%
    3x75%
    2x80%
    2x85%
    1x90%

    After that built in 10 minutes 1RM OTD.

  • "Liquid Cocaine" Workout

    For time:

    5 rounds

    5 clean & jerk (70/50 kg)
    10 chest to bar pull ups

  • Front squat 3x6reps Strength

    1st @ 40%
    2nd @ 50%
    3rd @ 60%

  • Double start Workout

    Metcon (time)
    For time:
    50 Calories row
    30 Supine ring-rows
    15 Toes to bar

    Timecap: 5 minutes

    Rest 5 min

    For time:
    15 Toes to bar
    30 Supine ring-rows
    50 Calories row

    Timecap: 5 minutes

    Accessory:
    10-20 minutes of stretching/mobility work on one area of body.

  • Pull and push Workout

    For time:

    20 C2B
    20 ring dips
    20 Pull ups
    20 ring push ups

    Scale chest to bars and pull ups with a band. Ring dips can be scaled with static dips and ring push ups with normal push ups.

  • voimistelua Workout

    5 rounds for quality

    3 + 3 turkish get ups / hand
    3 skin the cats
    3 inchworms with 10 sec hold

  • 3:1 Workout

    40 Min EMOM (10 Rounds )
    1. 15/10 cal Row (45 sec max!)
    2. 10-15 burpees
    3. 20 Wall balls
    4. Rest

    This is going to get tough! Find the right numbers and try to stick with them.

    Post a breakdown of cals and reps