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

  • 12/31 (New Year's Eve) Workout

    For Time
    31 Push Press (75/55 lb)
    31 Pull-Ups
    31 Snatches (75/55 lb)
    31 Sit-Ups
    31 Toes-to-Bar
    31 Push-Ups
    31 Box Jumps (24/20 in)
    31 Back Squats (75/55 lb)
    31 Unbroken Double-Unders
    31 Thrusters (75/55 lb)
    31 Lunges
    31 Burpees
    Then, 365 meter Row

    Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

  • 18.11.2022 Kettlebell Clean & Jerk Workout

    AMRAP 10

    Hang Clean + Jerk 24/16 kg

  • WOD 13.8 Workout

    Metcon:
    15-12-9
    Hang squat clean 60/40
    Burpees over bar

  • WOD 15.8 Strength

    Push press 3RM

  • Valakyykky-progressio 1 Strength

    3RM

    Nousu päivän parhaaseen
    6x3

  • Strength 29-11-2022 Workout

    Superset x 3 rounds;

    Supinated Grip Barbell Rows x 8 with 3s hold at top!
    Rest 90s
    Single Arm Landmine Push Press x 6-8 each
    Rest 90s

  • Winter war karsintalaji 4 Workout

    YLEINEN sarja:

    4 KIERROSTA AIKAA VASTAAN:

    20 x Rinta tankoon -leuanveto
    20 x Burpee boksin ylityksellä

    Aikaraja: 16 minuuttia

    Miehet: 60cm boksi
    Naiset: 50cm boksi

    SKAALATTU sarja:

    4 KIERROSTA AIKAA VASTAAN:

    15 x Leuanveto
    15 x Burpee boksin ylityksellä

    Aikaraja: 16 minuuttia

    Miehet: 60cm boksi
    Naiset: 50cm boksi

  • Warm up Workout

    3 Rounds:
    1:00 Cardio Machine
    30-50 single unders
    5 inch worm with push ups
    5 Strict Pull Ups / Jumping Pull ups
    :20-30 Handstand Hold

    then practise / make you hspu place ready for metcon before starting weighted pull ups (should take about 6-10 minutes)

  • Thrusters Strength

    3x3 reps. Try to go +2,5 kg on each set compared to last week. Remember dont try to take too big steps so you wont fail. Usually +2,5 kg weight on OH presses feel more heavy than it looks on the paper so focus on good quality taking small steps week by week.

  • Stamina / Midbody Workout

    Every 5 minutes for 15 minutes (3sets)
    30 sec one arm KB OH carrying
    30 sec one arm KB Front rack carrying
    30 sec one arm KB Suitcase carrying
    rest 30 sec
    then same thing with the other hand.