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

  • Conditioning Workout

    For time with partner

    200 Double under (You GO, I GO )
    Then 6 rounds of
    12 box jump
    9 KB thruster @2x24/16kg
    6 Syncro burpee

    150 Double under (You GO, I GO )
    Then 6 rounds
    12 T2b
    9 Kb Hang clean@ 2x24/16kg
    6 Syncro burpee

    100 Double under (You GO, I GO )
    Then 6 rounds
    12 box jump
    9 KB STOH @2x24/16kg
    6 Syncro burpee

    Alternating rounds (relay)!

    Timecap : 38 mins

  • 18.1.2024 EasyWod Workout

    Wallball Shots

    AMRAP 6 Work 1:30 Rest 0:30

    Max Reps Wallball Shots 20/14p

  • Conditioning Workout

    For time:
    40/32cal Row
    20 Hang KB Clean and Jerk 20/14kg
    5 Rope Climbs 4m

    • Rest 2min

    30/24cal AB
    20 Box Jump Overs 60/50cm
    10 BMU

    • Rest 2min

    20/16cal Row
    20 Burpee over Rower
    15 Pull-ups

  • 17.1.2024 BasicWod Workout

    EMOM 12

    Minute 1 : 14 Box Step Overs
    Minute 2 : 15 Sit-Ups
    Minute 3 : 0:30 Deadhang

  • 16.1.2024 BasicWod Workout

    For time :

    100 Kettlebell Swing 24/16kg

    • EMOM 5 Air Squat ( Start at squats )

  • 16.1.2024 BasicWod Strength

    Deadlift

    6-6-4-4-2-2-2

    Go Every 2:30

  • Treeni 2 Workout

    Zone 2 alueella 40-60 minuuttia perinteisen hiihtoa ulkosalla tai sauvakävelyt
    tai
    Zone 2 alueella 40-60 minuuttia kardiolaitteilla salilla niin että 10-15 min aina yhtä
    liikemallia kerralla ennen vaihtoa.

    Lisäksi käytä aikaa palauttavaan rullailuun/venyttelyyn 15-30 min joko ennen tai jälkeen.

  • 2000m Row Progression (Day 3) Workout

    4 Sets:
    400m @Fast
    5 Strokes @Max Effort
    75sec @Easy btw sets.

    • Rest 4min

    2 Sets:
    200m @Fast
    60sec @Easy Pace
    - Rest 2min (after 2 sets)

    1 Minute sprint @Max effort

    • The fast paced intervals equal the average watts from your 6min test. The easy paced intervals equal 50% of the average watts from your 6min test.

    Score: Average watts from the 1min sprint.

  • Shoulder Press Strength

    3 sets of 10 Shoulder Presses
    Set 1: @60%
    Set 2: @65%
    Set 3: @70%
    - Rest 2min btw sets

  • 13.1.2024 Metcon Workout

    For time

    30-20-10
    Toes-to-bars
    DB snatches, alt @ 22.5/15kg

    Start B @ 8:00

    B) For time
    30-20-10 / 24-16-8 (cal) SkiErg
    3-2-1 Handstand walks
    * 1 HSW = 1 x (7.62m)

    Start C @ 16:00

    C) For time
    21-15-9
    (cal) Echo bike
    Burpee pull-ups

    Time cap. 6:00 for each piece

    Pacing. Aim to hit each short piece with a high pace from the start that allows for minimal breaks.
    Strategy. Approach the toes-to-bar in part A based on your proficiency. While you want to keep each round to minimal sets, be sure to plan smart breaks to ensure you don’t require a bigger rest or get stuck. Target to keep the DB snatches unbroken if possible.
    Pick a hard pace on the SkiErg in part B to begin each round, but where you can still confidently begin your handstand walks right away. The SkiErg will create some local fatigue, so be smart about where your threshold is so that it won’t impact your game plan for the handstand walk. Keep each “rep” of the handstand walk unbroken with short breaks between reps.
    Part C is the simplest of the couplets. Push hard on the bike and fight to sustain your pace on the burpee pull-up