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

  • Pendlay row 8x4 Strength

    Pendlay row 8x4

  • Kahvakuula / Ratapiha Workout

    10 min AMRAP
    Long cycle
    - 12+12 light
    - 8+8 medium
    - 4+4 heavy

    1,5EMOM 6 (9min)
    - Mountain climbers 30sek
    - Swingsquat x 12

    12 min AMRAP
    - Snatch x 20 (10+10)
    - Squatjump x 20
    - Am.swing x 20
    - Abmat sit-up x 20

  • EMOM 30 Workout

    Emom for 30 min:

    1) skierg / row / echo bike
    2) 15 wall balls / 40 m sled push (a/b)
    3) rest

    C5JR

  • MAYFLY PRO TRACK Workout

    A,
    As many reps as possible in 10 mins of:
    Echo Bike Calories

    General Guidelines and Information Gathered:
    Male >100, Female >70: you are entering into your program with a less than average level of conditioning
    Male 101-150, Female 71-130: you are entering into your program with an average level of conditioning
    Male: <150, Female <130: you are entering into your program with an above average level of conditioning

    B,
    1x [ 1 Hang Power Snatch + 1 Power Snatch ], pick load

    Every 1 min for 10 mins.
    60% 1RM Power Snatch

    Rest 2 mins before the part...

    1x [ 1 Hang Power Clean + 1 Power Clean + 1 Jerk ], pick load

    Every 1 min for 10 mins.
    60% 1RM Power Clean & Jerk

    C,
    3 rounds for quality of:
    20 L/20 R Banded Lateral Walks
    Single Leg Glute Bridge Hold, L 10 secs/R 10 secs

  • Front Squat Strength

    Build to days heavy:
    8 Front Squats

  • Street Parking 🔑 Workout

    4 Rounds - Each round is:

    400 Meter Run
    (Or bike 30 cal M / 22 cal W)

    Then, 3 rounds of:

    12 Kettlebell Overhead Swing 24 / 16 kg
    8 Burpees

    Rest 2 Minutes Between Rounds

    R5JC

  • EasyWOD 6.3.2023 Workout

    Voima
    E3MOM, 4 rounds
    12 steps OH walking lunge (plate)

    WOD
    10min amrap
    1 Sumo DL KB
    1 Goblet squat
    1 Box jump (plate)
    Add 1 rep to each movement after
    completing a full round.

  • 4.3.2023 Open Workout 23.3 ( Scaled ) Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches 30/20kg
    5 scaled wall walks
    50 single-unders
    12 snatches 42,5/30kg

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches 52,5/35kg

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches 60/40kg

  • 4.3.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • CC Sisters Partner WOD Workout

    100 cal bike-erg
    80 goblet squats
    80 DB snatches
    80 burpees
    100 cal bike-erg
    80 sit-ups
    80 push press
    80 DB box step overs
    100 cal bike-erg

    TC: 45 min