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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    Double KB Overhead Walking Lunge (light weight) 15 reps
    GHD Sit Ups 10 reps

  • Kotitreeni Pe 4.6.2021 Workout

    WU
    3rds
    10x KB/DB swing
    16x lunge
    5+5 KB/DB push press
    200m run/walk

  • Metcon Workout

    15 Min EMOM of:
    1st Min
    Row 15-20 Kcal
    2nd
    Assault Bike 12-17 Kcal
    3rd
    Row Lateral Burpees 10-15 reps

  • 7/24/19 Workout

    Warm up(8)
    2rds
    10 supermans
    10 jax
    10 heels to rear

    Mobility(2)
    1:00 min bf stretch

    Fittrain(16)
    :25 on :35 off x4
    jump rope
    plank taps
    squat hold
    renegade row

    Opt(12)
    1000m row
    800m run or sandbag carry

    Finisher
    30 w-raise
    50 temp tantrums
    1:00 min samson

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Etukyykky

    10min amrap
    50 naruhyppyä
    8 gtoh levypainolla tai pallolla

    Loppuvenyttelyt

  • 9.3.2020 Deload Workout

    10 min ski/10 min row/10 min Bike

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Rive

    • Harjoitellaan työntöä

    Wod
    6min amrap
    4Työntö
    6 tangon yli burpee
    8 K2e/t2b

    Loppuvenyttelyt

  • Fullbody Workout

    This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

    -1 Round
    -Work 3,5min

    Zone 1: Run

    Zone 2: SB Lunges

    Zone 3: RowErg

    Zone 4: SB Lunges

    Zone 5: Run

    Zone 6: SkiErg

    Zone 7: Sled Push YGIG

    Zone 8: SkiErg

    Zone 9: Sled Pull YGIG

    Zone 10:
    1) DB Thruster x 10
    2) Band High Pull x 10
    3) WB x 10
    4) Pushup x 10

  • PK102 Workout

    5 rounds

    30 cal Row
    20 DB Snatch 30kg
    50m Sled Push & Pull @70kg
    20 Ghd
    50m Bear hug walk 80kg
    30cal Bike

    2 min Rest between rounds

  • Weightlifting Metcon Workout

    • “Isabel” 30 reps for time of:
    BB Snatch (any style) (60/40Kg)