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

  • Indoor Challenge Workout

    From 0-8 min do
    50 squat
    40 sit up
    30 push up
    20 burpees

    From 8-14 min do it again

    From 14-18 min do it a third time

    Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

  • 9/16/16 Workout

    Start up(14)
    stretch 6 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Power(15)
    deadlift 5x1
    ohs 3x2
    bench 5x1

    Metcon/Metcon-*comp(13)
    3rds
    500m row/400m run
    20 back squat 105/75*135/95
    10 floor wipers 105/75*135/95

    Finisher
    2 min couch stretch
    30 w raise
    60 temp tantrum

  • Warm up Workout

    • 2 rds:
      1min. Row/Bike
      5 Inch worm
      8 Air squat w/ twist

    • 2 rds:
      30s. Row/Bike
      6-8 Devils press
      6-8 Knee rises/Toes to bar

    • Mobility...

  • Talvikarkelot 2020, lajit 1-2 Workout

    Laji 1:
    klo 00.00-10.00: 10 x 1 min intervall
    8 tangon yli burpee
    + max. toistot maasta suorille käsille, 27,5 kg /35 kg
    Lepo 10-13.00
    Laji 2: 13.00-25.00 vapaassa järjestyksessä aikaa vastaan:
    Leuanvedot (m60, sekaparit 50, N40)
    Rive:
    10x 42,5/35 kg
    10 x 50/40
    10 x 57,5/45
    10 x 65/50
    10 x 72,5/55
    10 x 80/60
    10 x 87,5/65

  • Penkkiä&leukoja Workout

    A.
    5 sets HSPU (parallette/kipping)

    B.
    1.
    21-15-9
    Bench press (40kg)
    Strict pull-up
    2.
    15-12-9
    Bench press (50kg)
    Strict pull-up (6kg)
    3.
    9-6-3
    Bench press (60kg)
    Strict pull-up (8,5kg)

    *rest 3-4min btw sets

    C.
    Crossover training + Core

  • Loosers bleed, Champions sweat // Row finisher Workout

    No break between rounds

    2 rounds

    • 1 minute @ 900-1000 cal/hr
    • 30 seconds break

    2 Rounds

    • 40 seconds @ 1000-1100 cal/hr
    • 30 seconds break

    2 rounds

    • 30 seconds @ 1100-1200 cal/hr
    • 30 seconds break

    2 Rounds

    • 20 seconds @ 1400+ cal/hr
    • 1 minute break

    Score is your total calories

  • Penkki Strength

    Samalla painolla koko setti. Vika kierros nin monta kuin menne.

  • Strength Strength

    Strict toes to bar 4x8

  • 5 rounds Workout

    400m Run
    3 rds:
    5 Pull up
    10 C2B
    15 Air squat

    (+9kg vest)

  • Conditioning Workout

    In Teams of 3:
    Row for max meters for 30 min - Goal is 9.000m
    Then perform amount of burpees needed to reach the goal amount

    Rules:
    *Each Partner always rows for 1min.
    *Row for 1 minute as many meters as you can. (2min rest)
    *Continue this cycle for a total of 30 minutes
    *Your score is the total amount of meters rowed – goal is to row at
    least 9.000m
    *Penalty is 1 burpee for every 10m under 9.000m