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

  • 6x AMRAP 5 Workout

    6x5min AMRAP (2min rest)

    A) 15/10 Cal. Row
    5 Burpee over Rower

    B) CINDY

    C) 10/7 Cal. Assault Bike
    12 Wall Balls

    D) 12 Toes-to-bar
    8 High Box Jumps

    E) 20m One Arm Overhead Walking Lunges
    15 KB Swings 24/16kg

    F) 10 Handstand Pushups
    12 DB Deadlifts 32,5/25kg

  • Optional accessory Workout

    3x10 Plate Sit-Up (feet anchored)

    RPE 3-4

  • Endurance WOD Workout

    For 30 minutes in teams of 2 partners alternate the movements. 30 sec on and 30 sec off.

    Med ball over the shoulder (50/40/30 lb)
    Box over burpees
    Double unders
    Wall balls (to target)
    Ski or bike

  • 2.1.2019 Workout

    AMRAP 25

    Row 500/400m
    12 box over burpees
    100 du´s
    12 ttb

  • 12/27/18 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty=burpees
    then
    barbell warm up
    5 goodmornings
    5 back squat
    5 elbow rotations
    5 strict press
    5 straight leg deadlift
    5 front squat

    Mobility(10:00-15:00)
    Child's pose-1:00 min
    Couch stretch-1:00 min per
    Chest stretch-:30 sec per

    Skill/Teach(15:00-25:00)
    Strength movements-
    Solid form with good range of motion

    Gymnastic movements-
    Max set of quality reps. Modify as needed.

    Conditioning-
    Go hard. This is a sprint!

    Metcon(30)
    “Onesies”

    Choose 1 From Each Section:

    Weightlifting

    1RM Deadlift

    1RM Bench Press

    1RM Back Squat

    Gymnastics

    Max Strict Pull-ups

    Max Weighted Pull-ups

    Max Muscle-ups

    Max Strict Handstand Push-ups

    Conditioning

    1 Minute Bike Calories

    500 Meter Row

    Opt(12)
    Tabata airdyne or jing jang
    Tabata v sit
    2x10 db fly ss w/push ups

    Finisher
    30 t raise
    30 band pull aparts
    60 double crunch
    1 min quad, hamstring or sh distraction per

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    3 rounds for time:

    7 Hang Squat Clean @60/40kg
    14 Wallball

    RPE 4

    Target: all sets unbroken

  • "Cindy" Workout

    AMRAP 20

    5 pull ups
    10 push ups
    15 air squat

  • Takomo Recover #15 // Sykkeet 50 max 60% Workout

    50 min with partner:

    1000m Ski erg
    50 box step overs
    40 Single arm russian KB swings
    30 Abmat sit-ups

    -Rauhallinen tahti ja suht lyhyillä vaihdoilla, muistakaa pitää sykkeet 50-60% maksimista.

  • WOD 31: Barbara Workout

    5 kierrosta:

    20 pull-ups
    30 push-ups
    40 sit-ups
    50 squats
    Rest 3 mins jokaisen kierroksen jälkeen

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    3 rounds, rest as needed between

    10 Plate Sit-Up + 10 Plate Hollow Rock + 10sec Plate Hollow Hold

    RPE 4

    You can do this without the plate as well.