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

  • Pistol Pete Workout

    For time
    100 alternating Pistol squats

    Every minute on the minute startin 0.00
    10 push-ups

  • 2-21-17 Workout

    Warm Up

    Strength

    A)
    P: Pull Up
    M: Deadlift
    B: Hammer Curl

    B)

    Metcon

    Super Tabata:
    Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
    First 8 intervals are bench dips/bench dip hold,
    Second 8 are v-situps/hollow body hold,
    Third 8 intervals are pullups / body to bar hold,
    Fourth 8 intervals are squat jumps / squat hold and finally,
    Last 8 intervals are burpees / plank hold.
    There is no rest between exercises.

  • Core Tabata Workout

    20s on, 10s off for 8 rounds

    1. Hollow Hold to Knife
    2. Plank w/ shoulder taps

  • Superkids 10-13 v voima Workout

    5 x 1+3 rinnalleveto + etukyykky

  • Metcon Workout

    • For Time:
    C2B Pull Ups 30/20 reps
    Assault Bike 1000 m
    BB Overhead Squats (60/40Kg) 15 reps
    Assault Bike 1000 m
    BB Overhead Squats (60/40Kg) 15 reps
    Assault Bike 1000 m
    C2B Pull Ups 30/20 reps

  • Next training camp is in April Workout

    Next training camp will be held 8-9.4.2017 in Netherlands. Price is $392 (including VAT) and you can join by paying the seminar. More info here: https://www.wodconnect.com/the-system/seminars/2641

  • 14.6.2019 CF Workout

    Korkea te veto, polvelta + Tempaus, polvelta (pukit)

    2+2@70%, 3 x 2+2@75%, 2 x 1+1@80%

    Te veto, 3 sek pito hartiat korvissa 2x90%, 2x95%, 3x2@100%

    Etukyykky EMOM 8

    60%, 65%, 70%, 75%, 80%, 85%, 90%, 70% max reps

  • Accessory wod Workout

    • 3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • Conditioning Workout

    Partner wod (You GO, I GO)
    AMRAP 6 mins x 5 sets
    2-4-6-8-10-12-14-16....
    T2b
    Goblet Box step up @20/12kg , 50cm
    Cal row
    Burpee over row

    2 mins REST between sets

    In every following 6 min AMRAP you continue the ladder.

    GOAL: set of 22+

  • Competition Workout

    C.
    For time:
    Row 2000 Meters
    40 Burpees Over the Erg
    20 Overhead Walking Lunges (175/115 lbs)