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

  • Bench press Strength

    Penkkipunnerrus 4x2

  • Partner metcon Workout

    AMRAP15:
    1. 20 DB snatch (22,5 kg)
    2. 20 burpee over DB
    3. 40 DB farmer's carry lunge (2x20 kg)
    4. 60 DU

    Share reps evenly.

  • Capacity workout Workout

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฏ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    30 m Handstand Walk (4*7.5m) (4*25 feet)
    Max Cal Row

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฎ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    15 m Handstand Walk (2*7.5m) (2*25 feet)
    Max Cal Row

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿญ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    3 Wall Walks
    Max Cal Row

  • Legs Workout

    A: SL Bulgarian split squat 5set
    B: SL Hip thrusters 3set
    C: Jane Fondas 2set
    D: FC SL posted calf raises 2set

  • 22.2.2023 Tyรถntรถ haltuun Workout

    Power Clean + Push Jerk + Split Jerk

    8 x ( 1+1+1 ) @ 60 - 80% OF C&J

    Push Press in Split Position

    4 x ( 2 + 2 )

    Front Squat

    3 x 3 @ 95%

  • 3.2.2024 Warmup Workout

    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block betwe

  • 2 "Lรถysรคt pois" Workout

    Kilpailija suorittaa mahdollisimman nopeasti:
    3 kierrosta

    15 Wb
    5 Devil Press

    Wb: Naiset: 6kg pallo, 2,7m target, Miehet: 9kg pallo, 3m target
    Devil Press: naiset 2x 15kg dumbbell, miehet 2x 22,5kg dumbbell

  • Deadlift Week 7/16: Inverted Juggernaut Method Strength

    Deadlift
    โ€ข 5 reps at 50% NT1RM
    โ€ข 3 reps at 60% NT1RM
    โ€ข 2 reps at 70% NT1RM
    โ€ข 1 rep at 75% NT1RM
    โ€ข AMRAP at 80% NT1RM

  • Kettlebell Workout

    1. 3*1/1 arm bar, 10/10 bottom up march
    2. 4*3 Double KB clean and press, 4*5/5 Goblet reverse lunge.
    3. EMOTM 5โ€™: 10/10 1 arm swing. EMOTM 10โ€™: 1 TGU
    4. After party : 3*15/15โ€ Adductor side plank, 20โ€ Superman hold

  • 200 deadlifts Workout

    200 DL 100 kg
    Partner WOD
    You go, I go