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

    • “Heavy Isabel” 30 reps for time of:
    BB Snatch (any style) (84/55Kg oppure 75% 1RM)
    Se non puoi droppare salta questo elemento.

  • Ke 8x3 Workout

    8x every 3 min, alternating between A and B

    A)
    15/12 cal ski/row or 20/17 cal bike
    9 double kb snatch or 10 single arm db snatch
    6 pullup/c2b or 3 muscle up

    B)
    6 barbell GTOH
    9 burpee over the bar
    12 sit-ups

    Laita tulokseksi tangon paino ja liike.

  • VKO46 Treeni 2C Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
    8-10 / 8-10 bulgarialainen kyykky
    8-10 / 8-10 yhden jalan maastaveto
    8-10 / 8-10 yhden käden pystypunnerrus
    8-10 / 8-10 yhden käden kulmasoutu

  • Keskiviikko 29.12. Workout

    Wod
    6 min emom

    Row 200/150m

    1 min rest/change

    6 min emom

    30s wall ball

  • 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

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Rive

    • Harjoitellaan työntöä

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

    Loppuvenyttelyt

  • Kippi viikko 3, pull up/ c2b Workout

    AMRAP 10

    5 x Kipping pull up
    3 + 3 DB cluster
    20 DU

  • Gimnasztika Workout

    Box
    Warm up:
    Classic gym (boka, térd, csípő, vall)
    30" jumping jack
    Jumpings:
    Knee, foot, one leg,
    10 burpee 2x
    Box step 2x10
    Box jump 2x10 (nyújtva, Guggolva)
    Box step with db 2x8x2
    2x5 bátor ugrás
    One leg box Squat 2x5

    10 perc amrap
    1.:10 burpee box jump 5 v sit
    2.:10 v sit 5 burpee box jump

  • 05.11.2025 Workout

    Push & Pull

    A) Strict Press

    • 5x3 (1-2 RIR) (Deadstop at bottom)

    B) Bench Press

    • Build Up To Days Heavy 5RM

    *Jätä pieni vara
    *1s Pause @bottom

    EMOM 16

    1: 6-8 Strict Pull Up
    2: 15-20 Parallette Push Up
    3: 10-15 T2B
    4: Rest

    Accessories

    A) 3x Superset:

    • 10-15 Seated DB Lateral Raise
    • 10-15 Banded Face Pull

    *Rest 3min between rounds

    B) 3x Superset:

  • Conditioning “Highs and Lows” Workout

    For Time:
    21 Front Squats (165/115)
    42 Single Arm Alternating DB Snatches (50/35)
    800m Run
    15 Front Squats (165/115)
    30 Single Arm Alternating DB Snatches (50/35)
    800m Run
    9 Front Squats (165/115)
    18 Single Arm Alternating DB Snatches (50/35)
    800m Run

    KG: Barbell – 75/52
    Dumbbell – 22.5/15