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

  • 10km C2 bike erg Workout

    For time

  • DELOAD Accessories Workout

    3 rounds for quality

    10+10 Seated external shoulder rotation
    10+10 Hollow flies
    10-20 Seated leg raises

  • 6 rounds for time Workout

    6 rounds for time of:
    8 double-DB box step-overs (51cm) (15/22,5kg)
    12 single-DB snatches (15/22,5kg)
    48 double-unders
    – Rest exactly 1 minute between rounds.

    Scaled WOD
    4 rounds for time of:
    8 single-DB box step-overs
    12 single-DB snatches
    24 single-unders
    – Rest exactly 1 minute between rounds.

  • Vauhtipunnerrus Strength

    4x4 V1

  • Ylöstyöntö 3 Strength

    5x3
    Nousu v2

  • Supersets Workout

    3 superset of
    8-12 Lu raises
    6-8 + 6-8 skaters squat

    • rest 2min between sets

  • WOD Workout

    "Isabel"
    30 Snatch for time @60/40kg
    scaled1 : 50/35kg
    scaled2 : 40/25kg

    Timecap: 10 mins

  • Strength Strength

    2 x Front Squat
    Every 1 min for 10 mins.
    - heavy double each min
    - not max !
    - use around 80-85% of 1RM each min

  • WOD Workout

    3 rounds for time of:
    20 Wall Balls 9/6kg
    10 alt. DB Snatches @25/20kg (make it heavy)
    Timecap : 10 mins

  • WOD Workout

    In 12:00
    50 Wallballs
    40 Burpees over the Bar
    30 Deadlifts @100/70kg
    Remaining time AMRAP: Wallballs

    Rx+: @120/80kg