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

  • Wreck yourself Workout

    Teams of 3:
    1 mile bike (everyone)
    split: 6 rope climbs, 25 devils press
    1 mile bike (everyone)
    split: 9 rope climbs, 35 devils press
    1 mile bike (everyone)
    split: 12 rope climbs, 50 devils press

  • Mini-Cindy Workout

    10 rounds for quality:
    3 pullups
    6 pushups
    9 air squats

  • Corona 5 Workout

    4 rounds

    50m farmer walk @2x22,5 db
    Max handstand hold

  • Main site Tuesday 230117 Workout

    Complete as many rounds as possible in 12 minutes of

    ♀ 35-lb DB♂ 50-lb DB

  • Sled sprint Workout

    E2MOM for 20min
    50m Sled push (sled + 20kg)
    *If you do not have a sled, change this to a moderate weight farmers
    carry

  • For time Workout

    4 Rounds
    20 Cal Bike
    15 Alt DB Clean and Jerk
    10 TTB
    @22.5/15

  • Päivän treeni 23.5.23 Workout

    LÄMMITTELY
    Jumppalaulu 🤪
    Ympyrässä yhteiset lämmittelyt wall ballin kanssa
    Olkapäiden lämmittelyt

    Thruster - tekniikka
    Kokeile liikettä eri välineillä:
    - Tanko
    - Käsipainot
    - Kahvakuula(t)

    Kokeile kaikilla välineillä 12-15 toistoa kevyillä painoilla

    Thruster - voima
    Valitse itselle sopiva väline, jolla teet voima-osuuden thrusterit.
    4 kierrosta, 30s./30s.

    Lopputreeni
    Pitoja

    Merkkaa treenin tulokseksi thrusterin paino!

  • Tiistai 23.5.23. BASIC Workout

    2 rounds
    1:30 cardio machine
    10m bear crawl
    10 step back lunges
    10 band pull aparts
    10 kb swings
    5 push up to downdog

    Skill
    Handstand skills for 10 minutes
    half wall climb -> Full wall climb
    shoulder taps or just move weight hand to hand
    kick to hs alone or with partner and some hs holds

    Strenght
    Bench Press 3x5 reps
    time cap 15 minutes, rest 2-2.5 min bwn sets.
    2-3 warm up sets and 3 sets to build heavy 5 rep set.

    Metcon
    4 rounds
    6-8 bar over burpee
    12-16 weighted step back lunges
    time target 6-8 min, cap 10 mins.

  • Partner Workout Workout

    3 rounds for time, with partner:
    40cal Ski, partner holds sandbag in bearhug 60/40kg
    8 Sandbag Box Get Overs 60/40kg 120/100cm
    40 GHD Sit-ups

  • Pack 22.5 Strength

    Build up to a heavy 3RM front squat in 12 minutes

    • 3x2 -20% sets in the time window