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

  • 3 parts Workout

    Conditioning A
    21-18-15-12-9-6-3:
    Kipping Handstand Pushups
    500m bike erg

    5-6min rest

    Conditioning B
    “2-2-2-3” Intervals Style
    35 Double Unders
    5 Lateral Dumbbell Burpees
    Max Devil’s Press (2x20kg)
    *Workout flow is as follows
    2 min amrap, 2 min rest 2 min amrap 2 min rest 2 min amrap 2 min rest 3 min amrap

    5-6min rest

    Conditioning C
    13-11-9-7:
    Double Kettlebell Deadlifts (2x24kg)
    After Each Set:
    15m Single Arm Overhead Walking Lunge (24kg)

  • WOD 25/07/22 Workout

  • OH Press Strength

    OH Press

  • Pk-jumppa Workout

    Easy pace:

    5km Bike
    2,5/2km Row
    2km Run/Walk

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3-4 rounds, rest as needed between

    1) 15-30sec Ring Support
    2) 15-30sec Chest to Rings Hold (top of ring pull-up)

    RPE 3 to 4

  • Yksin ja kaksin Workout

    A.
    For time:
    21-18-15-12-9
    DB bench press
    *20m DB frontrack walking lunges btw sets

    B.
    3 sets with partner
    30 cal Assault bike
    60 WB
    *3 min rest

    C.
    AMRAP 15
    5 Strict pull-up
    10 Box step-ups
    5 Strict HSPU
    20 Sit-ups

    D.
    Tabata:
    Bicep curl / tricep pulls (banded)
    +
    2 x 15+15 Chest flyes (banded)

  • Backsquat 5 RM Strength

    5 backsquats

  • Metcon Workout

    • WOD
    Prova uno dei WOD di gara
    Oppure:
    20 Min EMOM of:
    1st Min
    Movement A x reps
    2nd Min
    Movement B x reps
    3rd Min
    Movement C x reps
    4th Min
    Movement D x reps
    Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
    submassimale per un tot di reps

  • Conditioning Workout

    A,
    EMOM
    7 burpees
    Max Reps Single Arm DB Push Press
    *Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

    B,
    "Frelen"
    For time:
    21 Thrusters with plate @20/15kg
    21 Kettle bell USA swing @ 24kg/16kg
    21 Pull-ups
    Run 400 meters
    15 Thrusters
    15 Kettle bell USA swing @ 24kg/16kg
    15 Pull-ups
    Run 400 meters
    9 Thrusters
    9 Kettle bell USA swing @ 24kg/16kg
    9 Pull-ups
    Run 400 meters

    Timecap: 20 mins

  • 8x E2MOM Squat clean Strength

    E2MOM

    8 sets of
    3 squat clean
    Drop & go