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

  • Hätähousu Workout

    21-15-9
    Box jumps
    Russian swing @24/18kg
    TC 05:00

  • Kettlebell Workout

    Amrap 8’
    10 x KB Hike ( dead stop russian swing)
    10 x alt Low Knee Up Down
    15 x KB V-Up

    Rest:2 mins

    Amrap 8’
    5-5 x Halo
    5-5 x Modified Crab Reach
    15 x KB Sit-Up Reach

    Rest:2 mins

    Amrap 8’
    10 x Bottoms-Up Goblet Press
    10 x Goblet Squat
    7-7 x Lunge Toy Soldiers

  • conditioning Workout

    EMOM 9
    1) 40s. cal ski
    2) 15 toes to bar
    3) 15 toes on plate RDL 2x 25/17.5kg

  • Conditioning Workout

    “Evil Cindy” in teams of 2

    AMRAP 12 mins
    5 C2b
    10 kipping HSPU
    15 wallball@9/6kg

    Other person double KB farmer hold @24/16kg

    2 mins REST

    AMRAP 10 mins
    5 burpee to plate
    10 box jump
    @60/50cm
    15 double under

    Other person double KB front rack hold @24/16kg

    2 mins REST

    AMRAP 8 mins
    5 wall walk
    10 Jumping pull up
    15 Jumping lunges alternating

    Other person double KB overhead hold@24/16kg

    If You put down the KBs, the partner must stop as well!

  • Gymnastics / Skill Workout

    5 rounds for time:
    60 DU
    7/7m DB OH Walking Lunges 25/17,5kg
    15 T2B
    7/7m DB OH Walking Lunges 25/17,5kg

  • conditioning Workout

    500m row
    then 3 rnds
    10 ghd sit up
    3 broad jumps
    10m empty sled push sprinklers

    EMOM 45

    1) 50 DU's
    2) 4-6 sand bag over shoulder
    3) 10 box jump over 30/24"
    4) 10m heavy sled push AHAP
    5) rest

  • Conditioning Workout

    partner wod I go U Go
    5 mins work 1.5 min rest

    High Burpee Box Jump Over (double box)
    Ski Erg
    Air Bike
    Row
    double DB Push Press

    every team starts at another station!

  • OPTIONAL Workout

    3-4rounds:

    8+8 windmill
    8 snowangel
    8-16 hollow rock

  • Maastaveto Strength

    8-6-4-2-2 V.3/120s

  • Snatch complex Strength

    7x every 90s.
    3 pos. snatch
    - High hang -> top of the knee -> floor
    - tng
    - add weight to last week 1-3kg per set