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

  • Weighted Pull-Up Strength

    For Total Load:
    5 Sets of 2

  • Erg & burpees Workout

    2 min/1 min

    1) 300 m row
    max reps burpee over rower
    2) 300 m ski
    max reps burpee
    3) 600 m echo bike
    max reps burpee

  • 31.8.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • KB Chaos Workout

    For time

    20 min AMRAP:
    20 KB Hang cleans 2x 20/12kg
    20 KB Front rack lunges (alt.)
    20 KB Push press
    30 GHD Sit-ups

  • "Doctor Fate" (PRVN Fitness) Workout

    For time
    4 rounds of:
    - 25 wall ball shot 10'/9' @ 20/14 kg
    - 20 deadlift @ 70/47.5kg

  • 4 sets of 8/8 Split squats Workout

    4 x 8+8 Front Foot Elevated Split Squats

    Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.

  • Home Workout Workout

    2 Rounds for Time:
    20 Strict Handstand Push-Ups or Pike Push-Ups or Push-ups
    60 Walking Lunges/ Reverse Lunges
    60 Wide-Stance Unloaded Good Mornings
    20 Burpees

  • Kettlebell Workout

    Amrap 15’
    5-5 x Clean&Press
    8 x Goblet Squat
    11 x Sit-up

    Rest 5’

    Amrap 15’
    5-5 x Snatch
    8-8 x OH Reverse Lunge
    15 x V-Up

    Afterparty
    Amrap 3’
    Plank

  • Weightlifting Workout

    A: Power snatch+ drop snatch+ squat snatch
    B:Squat clean doubles
    C: Pause Split jerk doubles from rack

  • 5.9.2024 Metcon ( Prep ) Workout

    For time:

    400m Run (each round)

    15 – 12 – 9
    Squat cleans @ 70/47.5kg
    Strict deficit handstand push-ups*, 3.5/2″

    • The intent is for HSPU to match the Clean effort, choose a deficit (or no deficit) that forces you to break them to sets.

    Target time. < 14:00 CAP 17:00

    Overview. This triplet covers a lot of ground in terms of movement patterns. Each movement represents an opportunity to make up time ( = plan your approach based on your strengths).
    Pacing. Aim for a repeatable 400 pace (your best 5km pace is a good reference point). To do well here, you don’t want a big drop-off on the run between the rounds. The cleans will either be touch and go OR most likely quick singles. Make sure to extend at the top on the reps (as it’s VERY easy to cut these short). It’s best to break the HSPU into sets (e.g. 5-5-5 or 3-3-3-3-3, 4-4-4 or 3-3-3-3 and 5-4 or 3-3-3) to avoid getting stuck in the later rounds.
    Remember that in a 3 round piece like this, it’s the 2nd round that often feels the worst (but if you can push here you’ll likely get a solid time).

    Squat clean → 61/43kg

    HSPU → Reduce deficit → Strict HSPU → Kipping HSPU