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

  • Warmup Workout

    8 min for quality: (2 rounds)
    200m row-> 200m run
    8 scapular pull up->8 kip swing
    5 KB goblet kang squat
    3+3 crab reaches

  • Accessories Workout

    3 rounds for quality: (15 min)
    20 plate russian twist
    10+10 elbow on knee shoulder external rotation @RIR 1
    10-15 laying toe reaches
    10+10 single leg heels elevated hip thrust @RIR 1

    elbow on knee shoulder external rotation video:

    single leg heels elevated hip thrust video:

  • Snatch Strength

    12 min
    @Find heavy 1rm squat snatch of the day

  • 3 rounds for time Workout

    21 bar-facing burpees
    15 deadlifts (70/102,5 kg)
    90 double-unders

    Scaled WOD
    3 rounds for time:
    12 bar-facing burpees
    9 deadlifts
    60 singe-unders

  • Hip thrust Strength

    5x5 hip thrust, sopiva paino tai kokonaan ilman painoa, jolloin pito yläasennossa 5 sek

    [hip thrust video](http://

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  • OPTIONAL GYMNATICS STRENGTH Workout

    3sets: 10-20s ON / 40s Off

    1) chin over bar / or rings
    2) ring support
    3) hollow hold

    PYRI LISÄÄMÄÄN TYÖAIKAA ~5s PER PITO VIIME VIIKKOON

  • Bench Press Strength

    6x4 Bench Press @75-80%
    - Rest 2-3min btw sets

  • KaveriWOD Workout

    15min Amrap w/partner
    5 Rounds (you go, I go)
    partner A
    3 Strict Pull up/Ring row
    6 Burpee box jump over
    9 KB swing

    Partner B
    2 Strict pull up/Ring row
    4 Burpee box step over
    6 Kb swing

    After 5 rounds (A,B,A,B,A,B,A,B,A,B)
    Rest of time Max Cal Ergo (you go, I go)

  • Treeni 2 (TI) Workout

    Warm Up
    2 sets
    15/12 calories of echo bike
    15/12 calories of ski erg
    rest 1 min bwn set
    start easy and second set easy/mod

    Metcon
    3-4 sets, new set every 5 minutes (15 or 20 minutes)
    24/20 calories of echo bike @moderate or mod+ pace
    24/20 calories of ski erg@moderate or mod+ pace
    Masters 45+ 22/18 calories.
    time target sub 3.00-3.30.

    Weightlifting
    3 waves of power snatches
    3 reps @50-55-60%
    2 reps @60-65-70%
    1 rep @70-75-80%
    go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

    3 waves of power clean&jerks
    3 reps @50-55-60%
    2 reps @60-65-70%
    1 rep @70-75-80%
    go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

  • WOD Workout

    AMRAP 20 mins :
    15 Burpee-to-Targets
    20 Wall Balls, 9/6 kg,
    25 Kettlebell USA Swings, 24/16 kg

    Goal: 5+ rounds