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

  • Muscle & Power, CORE Workout

    ABS: 3 sets of
    15 AMSU
    10 Ab-wheels
    5 Strict T2B
    Rest

    BACK: 3 sets of
    15 Arch rocks
    10 Ring rows
    5 heavy KB DL
    Rest

  • Muscle & Power, CORE strength Workout

    4 sets of:
    6 Shoulder presses
    6 Toes to rings
    Rest

  • 26.9.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • BB 2.0 // Guns guns guns day 1 Workout

    All rounds done as Myomatch reps

    -

    • Curls to face, sync
    • Tricep ext.

    -

    • Seated curls, sync
    • Skull crushers

    -

    • Incline curls, sync
    • Tricep pullovers

    (Myomatch reps: Go for close to max reps in round 1 and then match that number in the next rounds, taking whatever breaks needed)

  • Deadlift Strength

    Set 1: 5 Reps @77,5%
    Set 2: 3 Reps @80%
    Set 3: 3+ Reps @87,5%

  • 19.9.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Main site Friday 231117 Workout

    For time

    • With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of
    • Ski-erg calories
    • Bike-erg calories

    Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

  • 17.10.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Just another long ass metcom Workout

    warm up
    2x
    4 plant pull trough e/s
    7 dbl db bench press
    10 box pistol with leg lift e/s

    EMOM 45 min
    45 seconds of each movement
    move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
    1) cal ski
    2) alt. pistol squats
    3) ghd sit ups
    4) deficit push ups, use 2x 15 kg plates
    5) rest

  • Tower of Power Workout

    AMRAP16
    12/8 cal echo bike
    8 DB box step over, heavy load
    8 burpees
    8+8 standing single leg lift with heavy DB on one hand