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

  • Partner wod Workout

    Amrap 30 (you go, I go)
    100 wallball
    80 su (each)
    60 dual kb reverse lunges
    40 dual kb push presses
    20 v-ups
    10 synchro burpees

  • "30 CALIBER" Workout

    For Time
    30 calorie Assault Air Bike
    30 Box Jumps (24/20 in)
    30 Kettlebell Swings (53/35 lb)
    30 Jumping Pull-Ups
    30 Push Presses (43/35 lb)
    30 Knees-to-Elbows
    30 Wall Ball Shots (20/14 lb)
    30 Back Extensions
    30 Burpees
    30 Lunges
    30 calorie Assault Air Bike

  • WOD: “Row & Press Smash” Workout

    (Full-body strength & endurance with rowing, push-ups, and dumbbells!)

    For Time (Cap: 30 Minutes):

    4 Rounds:
    • 500m Row (Strong, steady pulls!)
    • 12 Dumbbell Hang Power Cleans (10/6 kg each hand) (Explosive hip drive!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 12 Dumbbell Push Press (50/35 lbs each hand) (Leg drive into a strong overhead press!)

    🔥 Goal: Keep a steady pace on the row, stay unbroken on the dumbbell movements if possible, and maintain solid push-Ups

  • Conditioning Workout

    EMOM 16’ 40” work / 20” rest sc:30”/30”
    1. Wall ball@9/6kg
    2. Sit up
    3. Alt. Hang Dumbell snatch@22,5/15kg
    4. Pull through @22,5/15kg

    Rest 2’

    EMOM 16’ (40”/20”) scaled: 30”/30”
    1. Box jump@60/50cm
    2. Toes to bar
    3. Shuttle run
    4. Push up on box

  • 25.2.25 Workout

    ACCESSORY

    3-4 rounds for quality:
    15+15 kylkitaivutus kuulalla (raskas)
    30-45s lankku matalilla renkailla nostellen jalkoja vuorotellen
    12 pystysoutu tangolla
    - rest as needed

  • Ring dips Strength

    5x5

    Scale as needed. Strict form.

  • Conditioning Workout

    24' EMOM
    1: 10 seated dbl DB press @ rpe 7
    2: 30" DU practice
    3: 6/6 renegade row
    4: 15/12cal row
    5' rest

    5' EMOM for burpee pacing 8-10 burpee, try to be faster in every minute

  • Strength + Skill Workout

    Handstand hold

    1. 3 x 20-30 sec Wall-facing handstand hold
    2. 5 x 1 Handstand kiss the wall (kick-up)
    3. 2 x 10 Alt. Scissor kicks (wall-facing)
    4. 2 x 10 Alt. Scissor kicks (wall-facing, with box)
    5. Accumulate 1-2 min freestanding HS Hold / with a partner.

  • Conditioning Workout

    2 mins ON / 1:30 OFF x9 (alternating A,B &C 3-3-3)

    A,
    -300/250 m Row
    -Max Rep Sandbag Carry

    B,
    -500/400 m Bike
    -Max Rep Sandbag Clean

    C,
    -10x10 m Shuttle Run
    -Max rep Sandbag Bearhug Squat

    Rx+:@50/45
    Rx: @45/30
    Sc: @30/20 OR WB

  • WOD Workout

    15' EMOM
    1: 3-5 strict pull up (or 1 slow eccentric/6-8 TRX row)
    2: 5-8 push up
    "3: 30" AMRAP DU/SU