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

  • 3.7.24 Workout

    FOR QUALITY

    6-8 rounds:
    10 ghd sit ups
    1 rope climb

    • kierrokset oman fiiliksen mukaan (saa tuntuu mut ei pidä vetään ihan loppuun vatsoja)
    • keskity hyväään köysitekniikkaan vaikka core väsyy
    • köyttä ei varmaan tuu kisoihin mut hyvä sitä on tehä silti 😉

  • 1.1.2023 Warmup ( Optional training day ) Workout

    3-minute Air bike + 3-minute Row

    2 rounds
    10 Tall kneeling halos
    5 Kneeling goblet get-ups
    5 Ring row transitions
    10 Handstand shoulder taps
    +
    2 rounds @ increasing pace
    2 Ring muscle-ups
    5 Wall balls
    5m Handstand walk
    2 Devils presses
    60-second Bike/SkiErg after each round (alternate)

  • BikeErg Workout Workout

    BikeErg intervals

    3 Min Easy
    5 Min Hard (95-100 RPM)
    2 Min Easy Easy Recovery “Spin”
    3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
    1 Min Easy Easy Recovery “Spin”
    4x (1 Min Harder (100-105 RPM), 30 Sec Easy Recovery)
    1 Min Easy Easy Recovery “Spin”
    3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
    2 Min Easy Easy Recovery “Spin”
    5 Min Hard (95-100 RPM)
    3 Min Easy

  • BACK SQUAT Strength

    Back Squat 6x1, 1x3

  • Main site Monday 230731 Workout

    For time:

    • 15 strict toes-to-bars
    • 50 double-unders
    • 12 strict toes-to-bars
    • 40 double-unders
    • 9 strict toes-to-bars
    • 30 double-unders
    • 6 strict toes-to-bars
    • 20 double-unders
    • 3 strict toes-to-bars
    • 10 double-unders

  • Pull Strength

    A: Bulgarian Dead lifts 4set
    B: Weighted chin ups 3x5
    C: Seated SA rows 3set
    D: Lat pull downs pronated 3set
    E: Forward leaning sa Shoulder Cable flys 2set
    F: Straight bar biceps curls 1xMax

  • 12.05.14 Workout

    For time:
    50 Wall ball shots
    25 L Pull-ups
    40 Wall ball shots
    20 L Pull-ups
    30 Wall ball shots
    15 L Pull-ups
    20 Wall ball shots
    10 L Pull-ups

  • Bench press Strength

    8, 7, 6

  • Metcon Workout

    AMRAP 12

    10 Double DB Lunges @2*15kg
    12 Push Ups
    30 Double Unders

  • Erg, Deadlifts and burpees Workout

    30 MIN AMRAP

    • 2 min erg
    • 10 Sumo DL 2x24kg KB
    • 10 Burpees