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

  • 4 rounds Workout

    4 rounds:
    3 Manmaker 22,5/15kg
    Airbike 20/15cal

    RPE 2-4, go by feel

  • Takomo Recover #4 // Sykkeet 50 max ~60% Workout

    45 min (rauhallinen tahti sykkeet 50-60%)

    800m hölkkä/kävely
    2 min iizi soutu (näyttö alhaalla)
    2 min lateral box step ups 6/6 + 60 alt singles yhdellä jalalla
    2 min iizi ski erg (näyttö alhaalla)

    -järjestys vapaa, pysytään liikkeessä 45 min.

  • 1/4/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 chest to bar pull ups
    6 oh ext
    8 sumo dead high pull

    Metcon(15)
    6rds
    10 kbs 53/35
    10 toe to bar/ttp/kne

    Metcon-comp(15)
    6rds
    10 kbs 70/53
    10 toe to bar

    Finisher
    2 min hamstring stretch
    20 cuff iso
    50 leg raise

  • 1/2/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8 strict db press
    8 db squat cleans
    8 sit ups

    Front Squat
    week 1-

    Emom
    1 deadlift+1 hang squat clean. Perform the complex otm climbing by 5 or 10#(whichever allows you to get 8-10 rds )until failure. Start the complex at 40% of you 1rm squat clean.

    Afterburner
    Once you fail complete one of the following starting the next minute.
    Max cal row for 2 mins
    400m run for time
    Max double unders for 2 mins

    Finisher
    2 min hip opener
    1 min v sit
    2 min shoulder distraction/smash

  • 3 R FT Workout

    3 rounds for time:

    10 Clean and jerks, 60/40 kg
    50 wall-ball shots, 10/6 kg

  • WODconnect Advent Calendar 2016 - Day 14 Workout


    It's time to analyze your training history. To do it, you don't need a foam roll, a jump rope or any other equipment, just your brain, and WODconnect.

    The task is to go to your journal, find your dashboard and go through your training activity of the past year. Or the longest period you have data in WODconnect. Analyze the number of active days and number of workouts.
    Ask yourself:
    1. What are the reasons for changes in your monthly activity?
    2. Are you satisfied with your level of activity and number of workouts?
    3. Do you feel that you are prone to training too little, or too much? Is there enough rest days in between workout days?
    4. According to your memory and the notes in your journal, why were some of the months more successful and some less?
    5. Make notes, think about your goals, and share your thoughts in the comments!

    This is actually a task that you could do in the end of every month, or how often you think it's useful for you.

  • Row + Thrusters Workout

    For time:
    2000/1800m Row
    Every 2 minutes death by thruster 50/35kg. On the minute 2, you do 2 thrusters. On the minute 4, you do 4 thrusters and so on, until 2K is done.

  • Kehäkalenteri 8.12 Workout

    Kehäkalenteri 8.12.2016

    Tänään luukusta paljastuu Hobitin jalka! No ei vaiskaan, tänään käsitellään jalkapohjat oikein urakalla! Tarvitset välineeksi pallon yms. suhteellisen kovan esineen, minkä voit laittaa jalkasi alle.

    Mikäli kotoa ei löydy palloa voit käyttää esim. harjan tai imurinvartta, kuhan saat tarpeeksi painetta aikaiseksi. Voit joko seistä tai istua (seisten saat helpommin säädeltyä painetta).

    Käsittele kumpaakin jalkapohjaa huolella, noin 4 minuuttia per jalka. Pysähdy aina kipeään pisteeseen ja anna varovasti painetta. Välillä voit ikään kuin noukkia palloa jalkapohjallasi.

    Tämä saattaa hieman tuntua epämukavalta, mutta on sen arvoista. Jos alkaa tuntua tylsältä niin palauta mieleesi toi kiusallinen jalkakuva.

  • ENDURANCE CLASS Workout

    "CINDY"
    20 min AMRAP
    5 Pull-ups
    10 Push-ups
    15 Squats

    ---rest 2 mins---

    8 min Partner Burpee Run
    (1 partner will run 200m while the other partner is doing Burpees. Switch immediately when your partner is back from the run)

    score on wodconnect is Rounds/reps of "CINDY" only

  • SUOMI99 Workout

    IN TEAMS OF 3:

    IN: 99 CAL SKI/ROW/BIKE

    99 MAASTAVETO 99 KILOA (VOI NOSTAA PORUKALLA)
    99 PENKKIPUNNERRUS 30/20
    99 RENKAANNOSTO
    99 WALL CLIMB / TAI BOX PUNNERRUS
    99 T2B TAI POLVENNOSTOT
    99 BOXIN YLITYS KÄSIEN VARASSA
    99 VIIVAJUOKSU 1 VIIVAN YLI - TAKAISIN

    OUT: 99SEK KOVENNETTUA KRUSIFIKSIA 2 KG painot