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

  • Accessory work Workout

    3 rounds
    8-12 bicep curls (R/L)
    8-12 tricep turns behind neck with single db
    rest 1-2 min

  • AMRAP 15 Workout

    AMRAP 15
    3-6-9-12-15-…
    Toes-to-bar
    KB Swings (heavy)
    Squats

    *Run 300m every 4th minute. At min 0, 4, 8 and 12

  • 7.6.2020 Strength

    Back Squat

    5-5-5-3-3-3-2

    SO 2:00

  • 24.3.2020 Home Workout Workout

    EMOM 21

    1 minute : 16 jumpping lunge
    2 minute : 20 mountain climbers
    3 minute : 30 sec. Hollow hold

  • 24.5.2020 Workout

    Row 7 minutes, easy pace.

  • Karantreeni "Fight Gone Bad" Workout

    3 Rounds For Total Reps in 17 minutes
    1 minute Wall Ball Shots (20/14 lb)
    1 minute Sumo Deadlift High-Pulls (75/55 lb)
    1 minute Box Jumps (20 in)
    1 minute Push Press (75/55 lb)
    1 minute Row (calories)
    1 minute Rest

  • On the Run Workout

    4 Rounds for time
    400m Run
    15 KB swings 24/16kg
    500m Row

    Time Cap 25 Mins

  • Metcon Workout

    2-3 sets
    5 min amrap
    10 single arm KB/DB thrusters (right) @15/22,5kg or 16/24kg
    35 double unders
    10 single arm KB/DB thrusters (left)
    35 double unders
    rest 2 min and repeat

    Lisäksi Kotitreenissä näkyy Accessory Work jonka voit halutessasi tehdä myös tähän Metconin perään!

  • Rage against the machines Workout

    Interval Workout.
    2 mins on : 1 Min off (10 Total intervals 30 Mins)
    Switching between A & B

    A.
    Bike 20 CAL/15
    AMRAP wall balls

    B.
    Row 20/15 Cals
    AMRAP power snatch 40/30kg

    Score is total reps on the amraps, don't count the ergs. Try to stay consistent and hit the same numbers +/- 2 on the AMRAPS.

  • Juoksua ja kyykkyjä Workout

    Juoksu:
    Mäkijuoksua, n. 75% max.
    8-10 kert, kävely /kevyt hölkkä palautus

    Kyykky:
    4 rnd
    Askelkyykky etuperin 20 + 20
    Askelkyykky takaperin 20 + 20
    Tasajalkaloikka 12
    Vuoroloikka 6 + 6
    Yhden jalan kinkka 6 + 6
    Luisteluloikka 6 + 6