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: 30 C2B Pull-Up 30cal Airbike Workout

    Optional Accessory

    CONDITIONING

    For time:
    30 C2B Pull-Up
    30cal Airbike

    RPE 4, very heavy breathing!

  • 12min EMOM Workout

    CONDITIONING

    12min EMOM:

    1) 20m Farmers Carry
    2) 20m Sandbag/Slamball Carry

    RPE 3 to 4

    Go by feel with the loading.

  • Strength work Workout

    STRENGTH

    4 rounds, rest as needed

    1) 5+5 Reverse Lunge (barbell)
    2) 10 Double KB Row
    3) 10-20 Parallette Push-Up

    RPE 3+ to 4

  • EMOM x12 Workout

    CONDITIONING

    EMOM x12

    1) 5+5 Single Arm DB STOH 35/25kg
    2) Row 10-20cal

    This can escalate quickly. Be consistent, breathe and just do the work. Tailor the rep scheme and loading to fit your fitness level

    RPE 4

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x8

    1) 10 Double KBS (eye level)
    2) 10 Double KB Front Squat

    RPE 3 to 4

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    20+20s copengahen plank / or 30+30s side planks
    40-60s D - ball hold

  • Pariwodi Workout

    Parin kanssa, vuorotellen kierros kerrallaan:

    20 kierrosta aikaa vastaan:
    21 DU
    15 Wallball 9kg/6kg
    9 KK swingi 24kg/16kg

  • Back squat 8-6-4-2-1-1 Strength

    55%-65%-75%-85%-90%-+95%

  • 18.10.2024 EMOM 10 Workout

    EMOM 10 (0:40 work / 0:20 rest)

    1) 7.62m Handstand walks
    2) Double-unders

    HSW → Set a shorter target distance (e.g. 16’ or about 5m or even 8’/2.5m) → Kicks to handstand w/ walk on the spot
    Double-unders → Speed rope steps → Single-under crossovers

  • 18.10.2024 HS Skills Workout

    Specific prep – 2 rounds

    30 Speed rope steps
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    0:20 Wall-facing flutters
    3 Kicks to handstand w/ walk on the spot

    (Rest as needed b/t exercises)

    Rest 60-seconds between rounds