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

  • 7.11.2021 DL, DU & Bike Workout

    10 x Every 2:30

    10 Deadlift 80/60kg
    30 Double unders
    500/450 bike Ergo

    Result is total working time.

  • 5 rounds Workout

    5 Bench press (~80%)
    10+10 Bicep curl w/ DB's
    10-20 GHD sit up

    Rest as needed.

  • Seal row 6x6 Strength

    Seal row 6x6

  • Linnamasters 2021 karsinta laji 2. Workout

    For time:

    25m Walking Lunge with double DB@17,5/22,5kg
    50x DB Single Hand Snatch (käden vaihdolla)
    25m Walking Lunge with double DB@17,5/22,5kg
    50x knee rise/TTB

    Kuntosarja DB@17,5kg/Knee rise
    Kilpasarja DB@22,5kg/TTB

    Timecap: 9 minutes

  • Muscle & Power, Joker Workout

    4 rounds for time:
    5 Push presses (from ground)
    10 Burbee box overs

  • Kati Workout

    1 min. /liike - yhteensä 30 min.

    Kyykyt: 20 kg ja 25 kg pallo
    Heitot ja kierrot: 12 kg:n seinäpallo
    Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
    Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
    Farmarikävely: 20 kg ja 15 kg,
    Kädet ylhäällä 8 kg painot

  • Main site Tuesday 250218 Workout

    For time

  • Premium shake Workout

    8 min EMOM
    1. Min 15cal echo bike
    2. Min 20 pull up
    3. Min 15cal echo bike
    4. Min 20 Dips

    Rest 3min

    8 min EMOM
    1. Min 12cal echo bike
    2. Min 15 wall ball 9kg
    3. Min 12cal echo bike
    4. Min 15 box over burbee

    Rest 3min

    8min EMOM
    1. Min 10cal echo bike
    2. Min 10 pistols
    3. Min 10cal echo bike
    4. Min 10 Devils press 2x17,5kg DB

  • Back squats 8-4-4-4 Strength

    Do all sets with same weight. 2.5-5 kg more than last time. Rest 3-5 min between the sets.

  • Stamina Workout