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

  • Kahvakuula Seven Workout

    7x rolli, 7x tempaus, 7x pun, 7x, tempaus, pun, tempaus, rolli, 12 min amrap

  • Team Workout (pairs) Workout

    For time:
    100 wall-balls, 20/14-lb. ball
    Row 1000 metres
    75 box jumps, 24/20 inch box
    Row 1000 metres
    75 box jumps, 24/20 inch box
    Row 1000 metres
    100 wall-balls, 20/14-lb. ball

    Work in teams of two. Partition the work as needed.

  • 10 min AMRAP Workout

    10 Min AMRAP;
    32 DU's
    16 Sit Ups
    8 STOH 60/40kg

  • Push Press Workout

    Maximum reps of:
    Push press

    Post total reps for both rounds. Record load used in comments.

    Suggested load: 10 rep max

  • Sali suljettu! Hyvää isänpäivää! Workout

    Kulkulätkällä omatoimitreeni onnistuu normaalisti.

  • Pystypunnerrus niskan takaa tempaus otteella Strength

    3 x 10
    pystypunnerrus niskan takaa tempausotteella, sopiva paino

  • RTS PL plan - mesocycle 3 - BS #3 Strength

    #Strength
    3 @ RPE 8; 2/4 repeat of:

    • BB back squat

  • Monday 20th May Workout

    Running clock
    0-5 mins build upto a heavy deadlift

    7-14 mins perform an amrap of
    5 deadlift@60-70% of above
    10 BOB

    18-22 mins 5 min Emom
    HSPU - pick your own rep range

    24-28 mins 5 min Emom
    T2B - pick your own rep
    range

    30-36 mins HSW practice

    38-42 mins tabata core or mobility

  • VKO12 Treeni 3 Workout

    AMRAP40

    40/30 cal soutu
    30 burpee
    40/30 cal soutu
    30 box step up (+1 x 22,5/15kg DB)
    40/30 cal soutu
    30 wall ball

  • Partner AMRAP Workout

    Focus: 3x2 Pause Front Squats (Not for score, working on form, mobility & explosion)

    10 Minute Cap

    Metcon: 25 Minute Partner AMRAP

    •   100m Banded <a href='/journal/movements/1280'>Run</a> (Go to 50m mark and then switch <a href='/journal/movements/1280'>run</a>ning back)

    •   10 <a href='/journal/movements/30'>Thruster</a>s (L3 115/75, L2 95/65, L1 75/45)

    •   12 <a href='/journal/movements/144'>C2B</a> (L2 Reg Pull Ups, L3 Banded)

    •   14 Wgt <a href='/journal/movements/768'>Box Step Ups</a> 24/20 Hgt all levels (wgt = L3 55/35, L2 35/20, L1 25/15)

    •   200m <a href='/journal/movements/1280'>Run</a> Together

    Score = Rounds & Reps