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

  • Cossack Squat Strength

    5 x 5+5 AHAFA

  • 2.Midline Workout

    Not For Time:
    Accumulate 75 Hollow Rocks

  • WOD Workout

    4 Rounds, for a pump: (20 mins to complete)
    25 Barbell Rows (light)
    25 Push-ups
    40m Gun Walk
    25 Banded Overhead Triceps Extensions

  • For time Workout

    Row 30cal
    30 x T2B
    30 x box step over w/1DB
    30 x HSPU
    30 x KB Swing
    30 Walking lunge steps
    30 x Push ups
    Bike 30cal

  • Deload metcon 15-12-9 Workout

    Deload metcon 15-12-9

    Buy in: 15 lateral burpee over barbell (pelkän tankon yli, ei kiekkoja päihin)

    Then 15-12-9

    KB swing 32/24 kg
    Bicep curls with barbell
    Triceps with barbell (niskan takaa kapealla otteella)

    Buy out: 15 lateral burpee over barbell (pelkän tankon yli, ei kiekkoja päihin)

    Deload viikko eli tasainen tahti. No result, quality only!

  • 1.Gymnastic Skills Workout

    With a 10:00 clock, alternate between:
    21 Banded Good Mornings
    25-50' Handstand Walk

    Not for score. 10:00 of Practice. Athlete's choice on the O-Course design.

  • Deload week conditioning Workout

    Deload week conditioning

    0-7min: Row
    7-10 min: Rest
    10-17 min: 6 dumbell ohs R/ 6 dumbell ohs L
    17-20 min: rest
    20-27 min: Row
    27-30 min: rest
    30-37 min: 6 dumbell snatch R / 6 dumbell snatch L
    37-40 min: rest
    40-47 min: Row

    You choose weight for the dumbell.

    =Deload week. It is time to give your body and mind some rest.
    Volyme is cut down.

  • EMOM 6 Workout

    EMOM 6
    30s Overhead Squat Hold 20/15kg
    30s Snatch Grip Hang

  • Ring Dips Strength

    Ring Dip Progressions
    3x6-8, Tempo 2010, Rest 90s

  • "WOW Air" Workout

    3 Rounds:
    50 Air Squats
    400 Meter Run
    30/24 Calorie Row
    200 MedBall Run