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

  • "TWINKLE TOES" Workout

    2 Rounds For Time:
    20 Double DB Snatches 2x20/15kg
    40 DU
    20 Double DB Cleans
    40 DU

  • Rowing Intervals Workout

    AMRAP 20:
    :20 work / :40 Rest
    - Row Calories

    Goal:
    Max calories. Go hard (1K-2K pace), but stay consistent on calories for each round. Don't start too hard and crash!

  • Warm Up Workout

    2 sets of:
    1min Row (5K pace)
    10s Rest

    2 sets of:
    45s Row (5K -5s pace)
    20s Rest

    2 sets of:
    30s Row (5K -10s pace)
    30s Rest

  • Push-ups & DU Workout

    3 Rounds For Time:
    50 DU
    30 Push-ups

  • Power Snatch Conditioning Strength

    EMOM 10:
    Min 1-3: 3 reps @70% of the days 1RM
    Min 4-6: 2 reps @75%
    Min 7-10: 1 rep @ 80%

    • No TnG, reset btw each rep

  • Gymnastics Workout

    AMRAP3 x 3:
    9 T2B
    6 HSPU
    3 OHS 43/30kg

    Rest 2min btw AMRAP's.

  • Barbell Conditioning Workout

    4x Every 4min:
    5 DL 125/87kg
    10 Lateral Burpees
    3 DL 135/95kg
    6 Lateral Burpees
    1 DL 145/102kg
    2 Lateral Burpees

    This is a sprint! Go FAST!!!
    Score: Your slowest round.

  • Power Snatch Strength

    8 sets of Power Snatch
    Set 1-3: 3 reps @70%
    Set 4-5: 2 reps @75%
    Set 6-7: 2 reps @ 80%
    Set 8: 3 reps @70%
    Rest max 90sec btw sets.
    - No TnG, reset btw each rep

  • Warm Up Workout

    4 sets of:
    300m Row
    :30 HS-hold (wall)
    Rest 30sec btw sets

    Start @ your 5K pace and increase effort so that you finish @ your 1K pace. Hit 24-28SPM.

    3 sets:
    20 Banded Face Pulls, light
    5-7 Barbell Sotts Press 20/15kg

  • Kuha liikut Workout

    60 min emom.
    Tee omaa tahtia ilman paineita toistomääristä. Kuhan liikut ja hikoilet. Enjoy!

    1. ski / row
    2. db snatch
    3. burpee
    4. kb swing
    5. ski / row
    6. t2b
    7. air squat
    8. ab mat sit ups
    9. wb
    10. rest