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

  • Street Workout

    Negative muscle up, back lever, front lever

  • 2/1/19 Workout

    Warm up(0:00-10:00)
    :30 sec row/bike slow
    :30 sec pass through

    :30 sec row/bike moderate
    :30 sec halo

    :30 sec row/bike fast
    :30 sec pvc press

    Mobility(10:00-15:00)
    1:00 min calf stretch per
    1:00 min couch stretch per

    Pointers/skill(15:00-20:00)
    Workout review

    Metcon(17)
    FGB clock
    rope slams
    plank
    jump rope
    flutter kicks
    airdyne calories

    Opt(12)
    3x10
    Dips
    Reverse fly

    Finisher
    30 cuff iso
    :30 sec s/a para stretch
    60 knee tap crunch
    1:00 min sh distraction per

  • "Easy over" Workout

    “Over Easy” 
    For Time:
    Buy-In: 75/50 Calorie Bike

    Directly Into…

    3 Rounds:
    21 Chest to Bar Pull-Ups
    15 Overhead Squats (115/80) 50/35kg
    9 Power Clean and Jerks (115/80)

  • 30 min EMOM Workout

    Emom
    10 rounds
    1. Clean: 3x80kg
    2. Bench press: 5x80kg
    3. Rest

  • Snatch 3 x 2 Strength

    Three times two snathces.

  • WOD 56: Clean & Jerk Ladder Workout

    Tech:
    C&J

    Aloita tyhjällä tangolla, miehet lisäävät 5kg joka nostoon, naiset 2,5. Kun et 3 yrityksellä saa painoa ylös jää se paino tulokseksi.

    Laske painosta 70%
    2 AMRAP
    C&J
    Tulos on toistot

  • core Workout

    25min E5MOM
    1. 15 x abmat w/ 10kg
    2. 6 x handstand toe touches
    3. 20 x leg raise + hip raise
    4. 30 x russian twist w/ ball
    5. 50sec plank

  • Ninjat 14-16v WOD Workout

    For time:

    5 rounds

    50 DU
    6 handstand push ups
    3 bar MU

    TC 17 min

    Scale bar MU to 5 jumping Bar MUs

  • Metcon Workout

    • For Time:
    3 Round of:
    BB Thrusters (40/30Kg) 15 reps
    C2B Pull Ups 15 reps
    4 Round of:
    Toes to Bar 20 reps
    Plyo Box Jump Overs (60/50 cm) 20 reps
    5 Round of:
    Burpees 25 reps
    Double Unders 50 reps
    30 Min Timecap

  • Hermomyrkky Workout

    With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

    Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.