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

  • Main site Tuesday 250401 Workout

    For time

    • 30 double-unders
    • 3 push jerks (♀ 125 lb, ♂ 185 lb)

    Stimulus and Strategy Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

    Intermediate option

    • 30 double-unders
    • 3 push jerks (♀ 95 lb, ♂ 135 lb)

    Beginner option

    • 30 single-unders
    • 3 push jerks (♀ 35 lb, ♂ 45 lb)

    Coaching cues Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

  • AMRAP12: Push press, box jump over & burpee Workout

    AMRAP12 of:

    • 3/6/9/... push press @ 60/43kg
    • 3/6/9/... box jump over 60/50cm
    • 3/6/9/... burpee over bar

  • Weighted pull ups 4 x 3 / 4 x max reps strict pull ups Strength

    Progressio 4/6

  • 10 min emom Workout

    10 min emom: 3-10 x strict hspu quality work

  • Dumbbell DT Workout

    5 rounds for time:
    12 x Db Deadlift 22,5/15 kg
    9 x Db Hang power clean
    6 Db Stoh

  • 1.4.2025 Workout warmup Workout

    1:30/0:30 of each @ increasing pace
    1) Air bike
    2) Row
    +
    0:30 Hang from bar
    4/side Single arm KB hike clean
    +
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    +
    Build to workout weight for KB CnJ and FR WL
    * Practice few sets of chest-to-bars and toes-to-bars between sets
    +
    @ workout weight
    12/8 (cal) Air bike
    6 Chest-to-bar pull ups
    4 KB Clean and jerks
    12/8 (cal) Row
    6 Toes-to-bars
    4 steps KB front rack walking lunge

  • Kati Workout

    1 min. /liike - yhteensä 30 min.

    Kyykyt: 20 kg ja 25 kg pallo
    Heitot ja kierrot: 12 kg:n seinäpallo
    Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
    Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
    Farmarikävely: 20 kg ja 15 kg,
    Kädet ylhäällä 8 kg painot

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    30 sec singles
    10 active 2 passive
    30 sec high singles
    10 scapula pull
    30 sec fast singles
    20 rubberband pull apart
    30 sec DU practice
    10 kips

    Gymnastics for quality
    30min

    Concentrate on bar approach and minimum amount of kipping swing before rep.

    ADVANCE
    Ring/Bar muscle-up baisics

    INTERMEDIATE
    Butterfly pullups/C2B

    BEGINNER
    Kipping, K3E, T2B

    WOD
    AMRAP 6min
    YGIG

    30 DUs
    1 RMu/BMu

    Scale as needed

  • WOD 20/03/25 Workout

  • Saturday Grind Workout

    30' AMRAP w. partner, YGIG style
    1000m row
    75 DU/150 SU (each, YGIG)
    50 wall ball
    25 burpee over bench
    10 partner deadlift @100/70kg