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

  • METCON Workout

    For time:

    30/25cal echo
    15 bmu / scaled 20 c2b or pull up
    30/25cal echo

    TARGET UNDER 5MIN / TIME CAP 7MIN

  • Strength Strength

    Front Squat 4-4-4-4-4
    Weight@ 75-80% of 1RM front squat

  • WOD Workout

    YGIG 20 min Laadukkaasti

    6 Seinäkävelyä
    14 Raakariveä (kevyt tai keskiraskas)
    20 Kaloria

  • PRESS Strength

    press

    8-8-6-6

    1-2 RIR

  • INTERVALS Workout

    4-5rounds:

    3min ON / 2min OFF

    50m shuttle run
    20 wallball
    50m shuttle run

    • remaining time max hs walk / scaled max wall walk

  • JERK Strength

    6-8sets:

    2 jerk 73-83%

    JERK ANYHOW

  • Voimanosto: to 8.5.2025 penkki2 Strength

    Band-pull-aparts 5x20

    Penkki 5x3x75%

    Voimapyörä 5x8-15

    Etuheilautus 4x25

  • Morning intervals Workout

    Morning Crew goes into the unknown

    Time: 35min

    Equipments: 3x SkiErg, 2x BikeErg, 2x Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

  • METCON 2. Workout

    FOR TIME:

    50/35cal row
    30 burpee over rower

  • DEADLIFT Strength

    Deadlift

    7-6-5-4

    E3MOM / 1-2 RIR