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

  • Metcon Workout

    • For Time:
    Assault Bike 3/2 Kcal
    Bar Facing Burpees 3 reps
    BB Overhead Squats (60/40Kg) 3 reps
    Assault Bike 6/4 Kcal
    Bar Facing Burpees 6 reps
    BB Overhead Squats 6 reps
    Assault Bike 9/6 Kcal
    Bar Facing Burpees 9 reps
    BB Overhead Squats 9 reps
    Assault Bike 12/8 Kcal
    Bar Facing Burpees 12 reps
    BB Overhead Squats 12 reps
    Assault Bike 15/10 Kcal
    Bar Facing Burpees 15 reps
    BB Overhead Squats 15 reps

  • Warm up Workout

    2-3x
    30-60s. Air Bike
    30-60s. Row
    30-60s. Ski

    Option 2.

    Easy/moderate Pace Run 4-6min.

  • Snatch pull Workout

    5x5 Snatch pull
    Shrug and slight elbow bend at the top
    100-120% of previous

  • 18.1.2020 Sali Workout

    Eilinen

  • Warm up and gymnastics Workout

    3:00 easy bike or row

    Then 20 passthroughs

    10 rounds for quality
    4 HSPU (sub pike push ups from box)
    6 chest to bar pull-ups
    8 air squats

  • 6/1/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(24)
    WRK 3:00 REST 1:00 x6
    8 dumbbell power cleans
    8 -10m shuttle drops
    8 sit ups

    Finisher
    50 double crunch
    1:00 samson stretch

  • 80 down ladder Workout

    Warmup
    10 DU
    2 rds
    10 squats
    10 leg lifts
    10 bench dips

    Pullups
    6-5-4-3-3

    Bench
    Warmup
    2x5 at 25 kg

    3x5
    32.5 -- did 42.5 on accident
    37.5
    42.5 -- did 40 due to early mistake

    WOD:
    800m run
    70 squats
    60 DB swings 14kg
    50 situps
    40 pushups (went to knees at 20)
    30 DB deadlifts 14kg
    20 HSPU (did inverted on bench)
    forgot to time.

  • 17.5.2025 Workout warmup Workout

    Warm-up

    400m Jog @ easy
    400m Jog/Run @ build pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    4-6 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 90sec intervals Workout

    6x 90sec on/90sec off
    (Alternate between A & B)

    A)
    12/9cal ergo of your choice
    HSPU (box HSPU, pike push up)

    B)
    12/9cal ergo of your choice
    Hollow rock/hollow hold/V-up/ weighted sit up/sit up

    Kirjoita kommentteihin liikkeet + toistomäärät per kierros!

  • Warm up Workout

    2 rds:
    1min.: Row/Bike/Run
    10 KB swing
    10 Qoblet squat
    10 Ab twist