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

    E2MOM for 3 rounds:
    1) AMRAP: 10 Weighted AMSU, 5 Strict T2B
    2) Rest
    3) AMRAP: 10 KB swings, 5 Ab-wheels
    4) Rest

  • 25.3.2025 PK Workout

    20 Minutes Row @ HR Zone 3
    20 Minutes Ski @ HR Zone 3
    20 Minutes Bike @ HR Zone 3

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • EASY: Up & Down Workout

    E2:30MOM x5:
    5 box HSPU / Pike push up / double db press
    10 air squat
    15 deadlift

    Target: rest > 60s per round, if needed scale with reps e.g. 4-8-12

  • E2mom 20 complex Strength

    Preform every 2 min for 20min

    2 deadlifts
    2 hang power cleans
    2 push press
    2 front squats

    Barbell: 100% bodyweight

  • 12.9.2024 Metcon ( Prep ) Workout

    5 Rounds for time

    11 Bar-facing burpees
    9 Deadlifts @ 85/60kg
    7 Hang power cleans 85/60kg
    5 Front squats 85/60kg

    Target time. < 12:00 CAP 16

    Pacing. 1) Pace the burpees, 2) Smart breaks and move with intention on the barbell.

    Strategy. Smooth and steady on the burpees. Take a few deep breaths before picking up the barbell. In a workout like this with a barbell complex, your options are: 1) go unbroken, 2) break in transitions (8+1 DL, 6+1 HPC, UB FS), 3) break to multiple sets (e.g. 5+3+1 DL, 4+3 HPC, UB FS). Choose one according to your ability and remember that often starting with a bit easier option means you can keep moving (faster) later in the workout.
    Do your best to keep to your sets and manage your rest over the workout.

  • Laura Strength

    25kg, 27,5kg, 27,5kg, 30kg, 30kg.
    Helppoa ja kivaa, liian kevyet painot loppusarjoissa! Loppureenin punnerukset tuntu, boxia vasten tein.

  • WOD 07/01/22 Workout

  • 20 kierrosta Workout

    20 kierrosta
    1 power clean
    3 bfb
    5 wb

  • 13.9.2024 Warmup Workout

    Movement prep

    3 Rounds of:
    2/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    +
    Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
    3 – 5 rounds, practise each piece in isolation first, then link together.
    +
    3 – 2 – 1
    Overhead Flow (per side for each drill)
    Scapular swimmers (prone position)
    Skin the cats on rings
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)