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

  • Shoulder press 4x9 Strength

    Shoulder press 4x9

  • 28.12.2024 Intervals Workout

    4 intervals, alternate A1/A2

    A1. In a 8:00 window
    16/12 (cal) BikeErg
    12 Toes-to-bars
    8 DB Devil’s presses @ 2 x 22.5/15kg
    +
    SkiErg @ 5km pace for the remaining time

    A2. In a 8:00 window

    16 Box jump overs, 24/20″
    12/8 (cal) SkiErg
    8m Sled push*
    +
    BikeErg @ 98-102%FTP20 for the remaining time

    – Rest* 4:00-6:00 between intervals –

    • You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

    Sled push. This should be challenging weight where you can still complete each 7.62m segment unbroken

  • EASY: Row & kb w/ partner Workout

    5 rounds for time w/ partner (TC: 16)
    (1 rd = a+b):
    a) 9/6 cal row, rest remaining time
    b) 14 kb hang snatch (=7+7)
    10 kb stoh (=5+5)
    6 goblet squat

  • METCON Workout

    For time:

    15/12cal echo
    15 squat clean@70/50kg

    15/12cal echo
    10 bmu / or 15 C2B

    15/12cal echo
    5 rope climb
    .
    .
    .
    SCALED For time:

    15/12cal echo
    15 squat clean@50/35kg

    15/12cal echo
    10 pull up / 15 seated low bar pull up

    15/12cal echo
    3 rope climb

    TARGET UNDER 9min / TIME CAP 12min

  • Functional Bodybuilding Workout

    A) Bench press - 5x6

    • start from moderate-heavy and build to heavy 6 reps
    • rest 2-3 mins between sets

    B) 3 sets:
    Split stance landmine press x 8/side
    Bird dog row x 8/side
    Dumbbell front raise x 10-12 reps
    Dumbbell bent over lateral raise x 10-12 reps

    C) 2-3 sets:

    Ring bicep curls x 5-8 reps
    Bench dip x 8-12 reps

  • Voimanosto: to 26.12.2024 ylimeno 5 koko kroppa (omatoimi) Workout

    Rinnalle veto 50x25-30% afap
    -voi olla riipusta tai lattiasta
    -%maven maksimista

    Penkki 4x5 40-50-60-70%), 80% x amrap

    Kyykky 50x50% afap

    Facepulls 5x20
    Hauiskääntö tangolla 5x20
    -vuorotellen

    Vaikka AFAP niin silti tekniikka/laatu edellä eikä mitään vitun sätkimistä!!

  • Main site Saturday 231111 Workout

    CHAD1000X

    For time

    • 1,000 weighted step-ups

      • ♀ 35-lb ruck, 20-inch box
      • ♂ 45-lb ruck, 20-inch box

    Note The workout is in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018. The goal is to raise awareness for suicide prevention.

  • Skill / Conditioning Workout

    AMRAP 20:
    60/48cal AB
    35 Abmat Butterfly Sit-ups
    15m Handstand Walk
    30/24cal AB
    25 Abmat Butterfly Sit-ups
    10m Handstand Walk
    15/12cal AB
    15 Abmat Butterfly Sit-ups
    5m Handstand Walk
    - In the remaining time Max Alt. DB Snatches 25/17,5kg

    • At the 18min mark, you must move onto Max DB Snatches, even though you haven’t completed the previous work, start the DB Snatches then.

  • ANNIE Workout

    Annie

    50-40-30-20-10

    DU
    sit up

  • EMOM x32-40 Workout

    EMOM x 32-40
    1) bike
    2) 3-10 bmu / c2b + shuttle run remaining time (50s total)
    3) bike
    4) 30-60 DU