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

  • 220720 Workout

    5 RFT
    300 m row
    20 box jump
    10 T2B

  • Fossiilijumppa tapanina Workout

    40 cal ski
    40 c&j
    40 Bob
    40 row
    40 snatch
    40 box over burpee
    40 cal ski
    40 clean Thruster
    40 Bob
    40 push press
    40 devil press

  • MAYFLY PRO TRACK Workout

    A,
    1 Snatch, pick load

    Every 1 min for 15 mins.

    Complete as:
    3 Snatch Waves; each wave is 5 mins long

    Start at 75% 1RM on the first min and add 5kg each min, reset each round.

    B,
    In 5 mins, for max reps of:
    50 Wall Balls, 9/6kg
    max reps in remaining time Bike Erg Calories
    -- Rest 2 mins --
    In 5 mins, for max reps of:
    50 Bike Erg Calories
    max reps in remaining time Wall Balls, 9/6kg

    Goal: 50 Calories & 50 Wall Ball

    C,
    "Flight Simulator"
    10-20-30-40-50-40-30-20-10 reps, for time of:
    Unbroken Double Under

    Each set must be performed unbroken before you can move on to the next.

    Goal: Unbroken

  • Tabata row for calories Workout

    For calories.

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.

  • Football 29 Strength

    A: Snatch 3-3-2-1-1-1-1
    B: Chin ups 3xMax
    C: 4rft
    20m prowler push
    10 Burpees
    10 FC step ups (5/5)

  • 10.5.2022 Workout

    EILINEN tai

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

  • Football 25 Strength

    Back squat 10x3 amrap rpe 7 sista setet

  • Warm up Workout

    EMOM x6:
    1.) Row/Bike
    2.) Kb swing
    3.) Qoblet squat

    EMOM x4:
    1.) 6 Ring row + 6 Push up
    2.) Hollow rocks

    • Work on: DU's / Sandback / MU

  • Muscle & Power, AV 1 Strength

    Back squat 5 RM, then 3x5 @ 90%

  • Strength + aerobic work Strength

    130 min
    Warm up for 20 min

    1.Pause Front squat
    6x2 @ 80-85% of Max double
    - Rest as needed

    2.Ring MU Accessory
    Every minute on the minute for 12 minutes:
    1) Tough effort Top of Dip hold - 15 s.
    2) Tough effort Bottom of Dip hold - 15 s.
    3) Tough effort False grip Chest to rings hold - 15 s.

    3.Aerobic work
    Easy bike erg. for 60 min
    Avg. pace 2.23.2/1000 m
    HR 127/140
    25139 m