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

  • Dirty Sixty Workout

    6 Rounds For Good Health:

    10 Box Jump Overs 60/50cm
    10 Pull Ups
    10 KB Swing 24/16kg
    10 Walking Lunges
    10 Toes To Bar
    10 Push Ups
    10 Back Extensions
    10 Wallball 20/14lbs
    10 Burpees
    10 Cal Ski Erg

  • Tekniikkaa Workout

    EMOMx10
    Rinnalleveto kyykkyyn x3 (nivusilta, polven yläpuolelta ja maasta)

    8x3 takakyykky

  • Back Squat 10-8-8-8-6 Strength

    Back Squat
    • 10 reps at 50% of 1RM
    • 8 reps at 55% of 1RM
    • 8 reps at 60% of 1RM
    • 8 reps at 65% of 1RM
    • 6 reps at 70% of 1RM

  • Warm up Workout

    *Run 400m

  • Warm up Workout

  • Row/Bike/Run/Ski Workout

    45 - 90min. Easy aerobic pace.

  • Jalkakuritus Workout

    Every 5 min x 3 rounds:

    12 double dumbbell squat
    24 du
    12 double dumbbel lunge
    24 cal bike

  • Päivän treeni 25.9 Workout

    LÄMMITTELY
    Kumpparilla avaavia ja lämmittäviä liikkeitä

    VOIMA
    Treenin työntävänä liikkeenä lattiapenkki.
    Emom 8 parin kanssa
    30s. työtä
    90s. lepo

    METCON
    Tabata 1
    Goblet squat
    Pallo heitto maahan

    Tabata 2
    KK heilautus sivulta sivulle
    Vuorikiipeilijä

    Tabata 3
    Marssi/juoksu
    Köysien heilutus

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 6-4-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    RPE 8/10

    B,
    Split Squat 16-16-16

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3x 8 L/8 R

    C,
    For time:
    25 Strict Handstand Push-ups
    50 Wall Balls@9/6kg
    75 USA Kettlebell Swings @24/16kg
    50/40 echo Bike Calories

    Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

    Bike Calories- edit in the number of reps completed

    Goal: Sub 15 mins

    D,
    For quality:
    Banded Plank On Hand, 1 min
    10 Plate Lateral Raises, pick load
    10 Plate 45 Degree Raises, pick load
    10 Plate Delt Raises, pick load
    Double Kettlebell Overhead Hold, 24/16kg, 45 secs
    15 Scap Pull-ups
    15 Scap Push-ups
    Ring Support Hold, 30 secs
    20 L/20 R Diagonal Banded Pull Aparts
    40 Band Face Pulls

  • Partner endurance WOD Workout

    10x2min ON/1min OFF (IGYG)
    A) Bike for calories
    B) Row for calories
    C) Burbee to plate
    D) Sled push
    E) Shuttle run

    Accessory:
    One arm ring row
    KB pull through