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

  • For time Workout

    BENCHMARK
    21-15-9:
    Thrusters (29/43 kg)
    Pull-ups

    Scaled WOD
    For time:
    21-15-9:
    Thrusters
    Jumping pull-ups

  • La 18.11.2023 perus: penkki2 Strength

    Kapea penkki Max3
    -eli nousu kolmosilla päätyyn asti
    -5-8 noususarjaa

    Vipunostot sivuille 3x20

    Ojentajat kumpparilla 1x30-50

    Vipunostot taakse 3x20

    Etunojapunnerrus TAI Penkkidippi 1x30-50

  • 17.11.2023 Toes-to-bar Capacity Workout

    10 sets of Toes-to-bars*

    go every 40 to 60-seconds

    • Aim for a # of repetitions/set that is repeatable across the 10 sets (e.g. 10 x 10) with the given rest (go every 40 to 60-seconds

  • 17.11.2023 EMOM 12 Workout

    12-minute EMOM

    1) Wall-facing handstand push-ups*
    2) Single leg squats, alternating

    • Start each set with a wall walk

    Accumulate as many EXCELLENT repetitions of each movement on each minute as you can. Leave yourself at least 15-seconds to transition from single leg squats to HSPUs. Move at a steady pace on the single leg squats (quality > quantity).

  • 17.11.2023 HSPU/single-leg squat drills Workout

    HSPU/single-leg squat drills

    10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
    10 to 15-sec Bent leg tripod headstand away from wall
    3 Tuck tripod headstand kip extensions to handstand (against the wall)
    3 Tuck tripod headstand kip extensions to handstand (away from the wall)
    +
    2 to 3 Rounds
    3-5 Handstand wall walks to a plate
    1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
    6/side Pistols to a band, alternating

  • 17.11.2023 DB Cycling Workout

    DB Cycling – Medley (single DB)

    10 – 8 – 6 – 4 – 2/side

    DB hang power clean and jerk, alternating
    DB overhead squat
    DB (squat) snatch, alternating

    Rest as needed b/t all sets

    – All movements are done with a single DB
    – Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving)

  • OPTIONAL Workout

    For time:

    4rounds:
    10 Db snatch @22,5/15kg
    10 cal machine

  • Endurance WOD Workout

    4 rounds for consistency:

    From 0:00 min to 2:00 min:
    15/12 cal row + max goblet squats

    From 3:00 min to 5:00 min:
    20 sit ups + bike for calories

    From 6:00 min to 8:00 min:
    200 m run + max push ups

    From 8:00 min to 10:00 min rest

  • Front Squat Strength

    Build to Heay Set of 3
    Then..
    1x3 @ 90%
    1x3 @ 80%

  • Conditioning Workout

    Partner wod ( You GO , I GO)

    In 10 mins
    20 DB box step over 2x22,5/15kg
    20 DB box step up total reps
    20 box jump + squat on top@60/50cm
    Remaining time max rep burpee Pull up

    2 mins rest

    In 10 mins
    40 box HSPU/ 30 strict HSPU
    40 push up
    40 Db push press @2x22,5/15kg
    Remaining time max rep Double under

    2 min rest

    In 10 mins
    60 DB goblet squat@22,5/15kg
    60 Renegade row @2x22,5/15kg
    60 m each person DB crossbody carry 2x22,15kg ( front rack & overhead )
    Remaining time max rep T2B