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

  • Polkisko vai vetäiskö Workout

    Aika:
    Bike or Row
    A)Bike 6km/Row 3km
    B)Burbeex10
    A)5km/2,5km
    B)Burbeex20
    A)4km/2km
    B)Burbeex30
    A)3km/1,5km
    B)Burbeex40
    A)2km/1km
    B)Burbeex50
    A)1km/500m

  • "APLIN" (HERO WOD) Workout

    20 rounds for time:
    6 Strict pull-ups
    20 Push-ups

    This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

  • 7.2.2023 Warmup Workout

    1:00 Banded Pass Trough
    1:00 Banded Lat Stretch
    1:00 Active Spiderman

    3 rounds :

    Dumbbell Snatch 5 + 5
    Dumbbell Jerks 5 + 5
    10 Air Squat
    10 Hollow Rocks

  • Endurance WOD Workout

    Varied intervals for total 4 sets:
    A. 750/600 m row or ski
    B. 15 pull ups
    C. 10 T2B
    D. 15 med ball cleans 9/6 kg
    2 min rest

  • Strength Workout

    4 rounds of Superset!

    Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
    Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

    Options: Weighted, Bodyweight, Partner or Self-Assisted

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 4
    Deload week

    Conditioning
    Metcon x 2
    Aerobic work x 1, 60 min

    Gymnastics
    MU - 15
    BMU - 20
    BFLY -
    KCTB - 45
    HSW -

    Recovery
    Avg. time to bed - 23.05
    Avg. cals/day - 2670
    Capacity - 105

  • Helkropp bodybuilding Strength

    A: Leg press pyramid 5set
    B: Bench press 5rm + 2x5@90%
    C1: Belly back 3x15
    C2: Strict pull ups 3set

  • 17.2.2023 Echo Bike Intervals Workout

    For total Calories

    5 Minutes on, 1 minute Rest
    3 Minutes on, 3 minute Rest
    1 Minute on, 5 minutes Rest
    3 Minutes on, 3 minutes Rest
    5 Minutes on

  • Active Recovery WOD Workout

    5 rounds for time of:

    25/20 cal row
    100 Double Unders
    25/20 Assault Bike Calories
    Walking Lunge, 100 ft

    Reduce calories to 20/15 if needed and reduce dubs to 50-75 reps or 60 secs worth of attempts if you're still working on that skill.

  • Power Clean 3-3-2-2-2-1-1-1-1-1 Strength

    9 sets of Power Clean:
    3-3-2-2-2-1-1-1-1
    New set every 2 minutes