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

  • On-ramp - Swings & Rope climbs Workout

    Skill - Kettlebell swing (KBS) & Rope climb

    Metcon (time)

    In teams of 3 for time:
    250/200m row
    30-20-10 KBS
    2 Rope climbs

  • 5.2.2024 BasicWod Workout

    AMRAP 10

    10 Push-Ups
    15 Air Squats
    20 Sit-Ups

    Rest 0:30 Between rounds.

  • Clean complex Strength

    EMOM12

    -high hang clean pull+ hang clean pull+ hang power clean
    *build to moderate heavy

  • Conditioning Workout

    For time with partner
    Relay style (5/each)
    10 rounds
    8 Double KB DL @24/16kg
    6 KB Push up
    4/4 KB renegade row
    Timecap: 12 mins

    Rest 3 mins

    For time with partner
    Relay style (5/each)
    10 rounds
    8 Alt. Dead Snatch @24/16
    6 Double Kb front squat @2x24/16kg
    4 Double KB jerk

    Timecap : 12 mins

    Rest 3 mins

    5 mins
    Relay (20m/person)
    Amrap meter KB Gun walk (Horn grip)
    @24/16kg

  • Treeni 5 Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then
    2 rounds
    2 min fast walk/jog or light running
    10 scapula rolls + 10 kipping
    5+5 squat strech
    10 goblet squats
    5+5 single arm ring row
    5 pause wall squats
    :30 HS HOLD

    Metcon
    Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
    200-300m run OR 15/12 calories of ski or bike
    8-12 butterfly/kipping pull ups (unbroken set)
    10 wall ball shots @20/14lbs
    10 ghd sit ups OR V-UPS
    200-300m run OR 15/12 calories of ski or bike
    1-2 rope climb
    5+5 kb hang snatches @light/mod weight
    5+5 single arm ohs with same kb

    Cool down
    Whole body foam rolling around (spend about 10 minutes

  • Morning Intervals Workout

    9x
    New Interval every 4th minute

    A) 500/400m Row
    B) 500/400m Ski
    C) 1000/800m BikeErg

  • 18.1.2024 PK Strength

    Bench Press

    6 x 4 @ 80%

  • Back squat Strength

    5x5 (65%)

  • BASIC CONDITION Workout

    AMRAP 20 with a partner:
    100-m farmers carry
    200-m run
    30 KB goblet squats
    – Partners complete each run together and split goblet squats and farmers carries as desired.
    – Partners complete each run together and split goblet squats and farmers carries as desired

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E7MOM x 4-6
    4-5 rounds:
    50 DU
    20 kbs
    10-20m hs walk
    * remaining time easy bike PK 1-2

    Not too fast, just move!!!
    PK 1-2

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE