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

  • Squat Clean 4RM Strength

    Find 4RM of squat clean for the day

  • WOD Workout

    4 rounds for time;
    500m row/ski or 1000m BikeErg
    1 Rope Climb
    20 Walking Lunges
    30m Farmer Carry@32/16kg

    Timecap : 20 mins

  • Weighted pull ups Strength

    Weighted pull up 3x60%, 2x70%, 2x1x80%, 1x90%

  • "William Mahoney" Workout

    3 kierrosta aikaa vastaan:

    • 5 Thruster (N 50kg / M 70kg)
    • 10 Burpee
    • 15 Boksihyppy (N 50cm / M 60cm)
    • 20 Swingi (amer.)(N 16kg / M 24kg)

  • Intervals Workout

    Intervals 6 x 30s On/ 30s Off

    1) shuttle run
    2) s.a devils press
    3) DU
    4) plank hold

  • WOD Workout

    2 ROUNDS FOR TIME
    100/80 Cal Row/Bike/ski
    75 Air Squats
    50 Hand Release Push-ups
    25 Pull-Ups**
    Option: Wear a weight vest
    **Option to Perform Strict Pull-Ups
    *    * Heavy Ring Rows

    Timecap: 35mins

  • Lepopäivä Workout

    Rest day - what did you do?

  • Maanantai 23.1.23. FN Workout

    Viikko 4
    Treeni 1
    Warm Up
    2 rounds
    1 min row
    1 min ski or air bike
    4 inch worm
    8 walking lunges + twits
    8 scapula rolls

    8 ring row
    4 burpee + squat jump

    Metcon
    EMOM 28
    1) Ski or air bike x 11/9 calories (max 50s)
    2) Box Jump overs x 8-12 reps (step down and u-turn)
    3) Row x 12/10 cal (max 50s)
    4) Burpee Pull ups x 3-5 reps

    Accessory Work
    3x15 Toes up RDL with barbell/ kb/db's @25-35% of 1rm deadlift
    3x15/15 seated single arm db press @5-10/10-15kg
    rest as needed

  • WOD Workout

    AMRAP x 15 MINUTES
    19 Wall Balls @9/6kg
    10 Cal Bike/Row/Ski
    *Cals increase by 4 Cals each full round.

  • Perjantai 13.1.23. FN Workout

    Treeni 3
    Warm Up
    3 rounds
    1 min cardio
    5-10 sots press with stick + plates
    10 air squats + 5 squat jumps
    10 v-ups

    Strenght
    Back Squat 10,8,8,8 reps @55-60-65-70% of 1rm
    Rest 2-3 min bwn sets
    Front Squat 3x5reps @50-60-70%
    rest 1-2 min bwn sets

    Metcon
    3 rounds
    16/20 cal row or 12/15 cal air bike
    10-15 box jump overs
    10-15 toes to bars or kipping knee raises
    alt time full round with partner