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

  • Saturday Madness Workout

    For time:
    10 Deadlift @120/80kg
    20 HSPU
    30 Bar Facing Burpee
    40 Box Jump
    50 Alternating DB Snatch @22,5/15kg
    40 Box Jump
    30 Bar Facing Burpee
    20 HSPU
    10 Deadlift
    Timecap: 30 min

  • conditioning Workout

    24min EMOM
    1) wall balls
    2) Russian KBS
    3) T2B
    4) REST

    • pick weight and reps so that you move evenly trough out the minute
    • hit same reps every round
    • work about 50s. per movement
    • RPE 6 | HR 65-75%

  • Lyla Workout

    10-9-8-7-6-5-4-3-2-1 reps for time of

    Scaling

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option

    7-6-5-4-3-2-1 reps for time of

    Beginner Option

    7-6-5-4-3-2-1 reps for time of

  • Strenght conditioning Workout

    AMRAP 12:
    10 Pull-ups
    8 HSPU
    6 Hang Power Cleans 60/42kg

    Goal: 5+ Rounds

  • Pressing Strenght Strength

    Part A:
    5x10-12 DB Bench Presses @30/22,5kg
    - Reps need to be unbroken, scale if needed
    - Rest 2-3min btw

    Part B:
    5x5 Shoulder Presses @80%
    Rest 2-3min btw

  • Tuesday Accessory work + cool down Workout

    Accessory Work
    3 sets
    15+15 banded half kneeling pallow press (hold for 1 sec)
    15+15 banded standing trunk twist (hold for 1 sec)
    rest 2 min bwn sets

    Cool down
    3-5 min light cardio
    1-2 min couch streching per side
    1-2 min cobra to downdog pose

  • Burn in hell 🔥 Workout

    For time:

    150/100 cal assault bike / echo bike

    • every 90 sec perform 5 devil’s presses

    Via @iconclubworkouts

    F5WA

  • Painonnosto, elokuu, rinnalle veto Workout

    Rinnalle veto
    A1 Voimarinnalle veto + etukyykky + allemenot taskulta 3 + 3 + 3 (tangolla)
    A2 Allemeno taskulta, päkiältä ja ilman epäkäsvetoa 3 x 3 (50 - 65 %)
    B1 Raaka rinnalle veto taskulta 4 x 4 (65 - 75 %)
    B2 Työnteveto riipusta + rinnalle veto riipusta + etukyykky 1 + 2 + 3 (70 - 80 %)

  • Walk of life Workout

    ”Walk of lite”
    4rft
    10 Tire flips
    100m farmers carry 24/16kg Kb
    10 push ups
    100m farmers carry
    10 squats
    100m farmers carry
    10 ball slams
    100m farmers carry

  • Warm up Workout