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

  • 15.11.2023 BasicWod Workout

    EMOM 12

    Minute 1 : 10 Jumping Lunge + 10 Push-Ups
    Minute 2 : 20 Sit-Ups
    Minute 3 : 20 Kettlebell Swing

  • STAMINA Workout

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

  • Build it Workout

    3 rounds
    12 alt. DB arnold press
    12 wide push up
    25 banded tricep push down

    3 rounds
    14 seated pause knee extension
    14 seated heel raise
    14 elevated glute bridge

    3 rounds
    6 narrow dB floor press
    20-25sec push up bottom hold
    50-60sec wall sit hold

  • Painonnosto Workout

    Rive ja työntö

  • Treeni 4 Workout

    Warm up
    Foam rolling and short mobility as needed
    then

    2 rounds
    1:30 cardio machine
    5+5 single arm sots press
    35 single unders
    15 plate hops
    5+5 single arm db thruster
    then 2 sets to climb for wod weight
    3+3 db ohs
    15 du
    5 db thruster
    second set should be done with wod weights

    WOD
    For time
    3 rounds
    35 double unders
    5+5 single arm db ohs
    straight to
    3 rounds
    35 double unders
    10 db thrusters @ rx dumbbells
    time target 6-8 min , cap 9 min.
    goal is to do unbroken set always on both movements

    Strenght
    Every 1.5 min for 10 times (15 mins)
    hang power clean + tng squat clean + push jerk @50-80% of 1rm
    then
    5-4-3-2-1 reps to build heavy set for single for Thruster, barbell taken from floor.
    rest 1-2 min bwn sets ( first rep can be squat clean thruster or power clean and then do 5 thrusters etc..)

    Accessory Work
    2-3 rounds
    16-20 landmine twist @5/10kg extra weight on barbell
    10+10 half kneeling landmine press
    20-30 deadbugs
    rest 1-2 min

  • "Walk In The Park" Workout

    AMRAP 4:
    100m Skillmill Run
    8 Burpee Box Jump Overs 60/50cm
    —then—
    20m Walking Lunges
    - Rest 2min
    AMRAP 4:
    12/10cal Row
    8 DB Box Step Overs 22,5/15kg 60/50cm
    —then—
    20m Walking Lunges

  • 30.11.2023 EasyWod Workout

    Strict Pull-Ups, between every repetition 2 sec. hold on bottom

    6-2-5-2-4-2-3-2

    Go Every 2:30

    ( Use band or weighted )

  • Lauantain pariwod Workout

    AMRAP 32min with partner

    A) 3 rounds:
    14 hang power snatch @40/30kg
    14 hang power clean
    14 OHS

    B) 1 round:
    30/24 cal row
    50 wallballs
    30 KBS @32/24kg

    C) 1 round:
    150 DU
    50 Box jump overs
    30 pull-ups

    D) 1 round:
    30/24 cal ski
    50 goblet squats @32/24kg
    30 T2B

  • 30.11.2023 BasicWod Strength

    Romanian Deadlift

    5-5-5

    Go Every 2:00

  • SKILL Workout

    EXTENDED WARM-UP
    EMOM x 8 MINUTES
    MIN 1 - 5 DB Thrusters*
    MIN 2 - :30 Gymnastics Practice**
    *Start with Light DB and build slightly past workout weight.
    **Gymnastics Options: (Vertical) Ring Rows, Alternating between 1 strict and 1 kipping pull-up, Kipping Pull-Ups
    RPE 5