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

  • Pulling Strenght / Endurance Workout

    A)
    3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
    - Rest 1:15 btw sets
    B)
    EMOM 5:
    5 C2B
    C)
    6 sets:
    10cal Ski
    10 Pull-ups

  • Conditioning Workout

    Amrap 10 mins
    Partner 1 completes one round of:
    20 Renegade row
    10 Medball Clean@9/6kg
    5 devil press
    Partner 2 : amrap DU
    Switch everytime, when the triplet is completed!
    Score : total DU

    3 mins REST

    Amrap 10mins
    Partner 1 completes one round of:
    20 Dumbell hang clean
    10 Dumbell push press
    5 burpee over Dumbell
    Partner 2 : amrap WallBall@9/6kg
    Switch everytime, when the triplet is completed!
    Score : total WallBall

    3 mins REST

    Amrap 10 mins
    Partner 1 completes one round of:
    20 air squat
    10 T2b
    5 Kipping HSPU
    Partner 2 : amrap target burpee
    Switch everytime, when the triplet is completed!
    Score : total target burpee

  • Conditioning Workout

    EMOM 10:
    200/170m Alt. btw Row/Ski

    ....Straight into....

    EMOM 8:
    4 Thrusters @40/28kg + 4 Bar Facing Burpees

  • Viikko 7 Workout

    Kolmas viikko 12.2.-18.2.

  • 26.1.2024 Handstand Circuit Workout

    Handstand Circuit – 2 to 3 rounds of:

    10 Prone PPT pulses & hold last rep (10-sec)
    3/side Box pike or tuck handstand position with single leg extensions (pause for 5-seconds)
    4-6 (alternating reps) Single-arm elevation leans in the box pike or tuck position
    20 to 30-sec of Handstand flutters
    2-3 Handstand pivots

    (Rest as needed b/t exercises)
    Rest 1 to 2-minutes between rounds

  • 3 rounds for time with a partner Workout

    50 Russian KB swings (24/32 kg)
    40 toes-to-bars
    30 handstand push-ups
    – One partner works at a time.

    Scaled WOD
    3 rounds for time with a partner:
    40 Russian KB swings
    30 knees-above-hips
    20 pike push-ups
    – One partner works at a time.

  • 26.1.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    30-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    3 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    +
    Ankle prep – 2 or 3 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alt

  • 5RM touch and go snatch Strength

    5RM touch and go snatch.

  • WOD 25/01/24 Workout

  • OPTIONAL ACCESSORY Workout

    EMOM x8
    5-8 ttb / 2-3 reps in tank Unbroken sets

    *

    2-3rounds:

    10 snowangel
    30+30m s.a farmer carry