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

  • WOD Workout

    RX
    EMOM x 30 MINUTES
    MIN 1 - 15/12 Cal Bike/Row/Ski
    MIN 2 - Max Strict Pull-Ups
    MIN 3 - 15/12 Cal Bike/Row/Ski
    MIN 4 - Max Toes to Bar (strict or kipping) or Max Double KB Turkish Sit-Up
    MIN 5 - Rest

    SCALED
    EMOM x 30 MINUTES
    MIN 1 - 12/10 Cal Bike/Row/Ski
    MIN 2 - Max Ring Rows
    MIN 3 - 12/10 Cal Bike/Row/Ski
    MIN 4 - Max Kipping Knee Raise or Max Single KB Turkish Sit-Up
    MIN 5 - Rest
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Foam Roll Lats
    MIN 2 - :45 Roll Pecs
    MIN 3 - :45 Rebound Pose

  • Long Endurance Workout

    E5MOM x 10
    A)
    10 wallball 30/20lb.
    5-15 ttb
    *remaiing time easy bike

    B)
    10 Db snatch, 30/22,5kg
    5-15 hspu
    *remaiing time easy bike

    Target ave PK2 /scale rep scheme or weight if needed

  • Speed work Workout

    Speed work: 3-4 rounds for quality:

    3 seated box jump
    5 explosive mb throw sit ups
    Vauhditon tasajalkakolmiloikka
    5+5 explosive half-kneeling rotational mb throw

    Heitot niin terävästi kuin vain saa.

  • Lepopäivä Workout

    Rest day - what did you do?

  • STAMINA Workout

    32min EMOM
    1.min 8-18cal row
    2.min 8-18cal bike/ski
    3.min max reps double unders
    4. rest

  • 7.12.2023 EasyWod Strength

    Strict Chin-Ups

    4-4-3-3-2-2, use band or weighted

    After Each Set 5 Seated DB Press

    Go Every 3:30

  • 7.12.2023 EasyWod Workout

    AMRAP 10

    14 Hang Kettlebell Snatch 24/16kg
    2-3-4-5-6.... Chest To Bar Pull-Ups

  • 7.12.2023 KB SN & CTB Workout

    AMRAP 10

    14 Hang Kettlebell Snatch 24/16kg
    2-3-4-5-6.... Chest To Bar Pull-Ups

  • For quality w/ Partner Workout

    35min for quality w/ partner:
    a) easy-moderate machine
    b) 5 seated box jump
    20-40m heavy carry (anything, anyhow)
    7-14 strict / strict banded / toe-assisted pull up (in 1-2 sets)
    8-12 double db floor press

    Treenin flow: Toinen pareista tekee b:n, tämän ajan toinen pareista rullailee konetta. Vaihdetaan paikkoja kun b:ssä aloittanut on valmis.

    Tavoite: Liiku laatu edellä, RPE 7.

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    15-30s ring support
    15-30s top of ring row
    15-30s wall sit