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 Workout

    For Time
    30 Deadlift 100/70kg
    100 Wall Balls 12/9
    30 Bar Facing Burpees

  • Jouluhassuttelu Workout

    EMOM 40
    1) Row 15 cal
    2) KB Swing 15
    3) KB Front Rack Lunge 16 (8+8)
    4) Rest
    @ 24 kg KB

  • Metcon monday Workout

    For time
    21-15-9
    Thrusters
    Burpees
    1000m bike@2kph to start each round

  • Pull Strength

    A: Deadlift 5-5-5
    B: Lat pull downs 3set
    C: Seated Row 3set
    D: DB biceps curls 3set

  • For Time Workout

    For Time

    40 Box Jump Overs
    20 Power Cleans
    @30/24
    @60/42.5kg

  • Home WOD 08-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: Most of these movements should give you ample rest, the goal being to not work for more than 40s in a given minute, so pick a weight that works for that time frame or cut your reps down slightly.
    - Equipment: Medium & lighter weight, bench/chair

    B) WARMUP
    4 rounds:
    2 Side/Side Deep Lunge + Sumo Twist
    4 Upward to Downward Dog + Toe Touch
    6 Arms Overhead Squats

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    Jump Squats x 1
    RKC Plank x 1
    Repeat this sequence x 4

    D) EMOM 24
    Min 1: 20 Russian Swings
    Min 2: 20 Chair Dips
    Min 3: 20 Goblet Reverse Lunges total
    Min 4: 20 Butterfly Sit-ups
    – Goal: 40s of movement at a sustainable pace.

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) EMOM 24
    Min 1: 10-15 x Single Leg Lunge Jump LEFT
    Min 2: 20 Chair Dips
    Min 3: 10-15 x Single Leg Lunge Jump RIGHT
    Min 4: 20 Butterfly Sit-ups
    – Goal: 40s of movement at a sustainable pace.

    E) LIZARD POSE
    As above

  • Home WOD 01-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
    - Equipment: Medium weight

    B) WARMUP
    AMRAP 5
    5 Shin Box + Forward Fold
    10 Arms Overhead Squats
    20 Jumping Jacks

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    RKC Plank x 1
    Jump Squats x 1
    Repeat this sequence x 4

    • So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

    D) 4 ROUNDS FOR TIME
    400 Meter Run
    20 Hollow Rocks
    5 KB Windmills each
    – Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

    – Alternatives for Run:
    400 Meter Row
    100 Double Unders or High Knees
    90 KB March total

    TIME CAP = 14:00 Minutes

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) 4 ROUNDS FOR TIME
    400 Meter Run / Or option from above
    20 Hollow Rocks
    :20 Side Plank from Straight Arm

    E) LIZARD POSE
    As above

  • 2612 Workout

    5x1min on - 1min off
    -Erg
    -GHD/abmat situp
    -Strict pullup
    -Overhead squat
    -Burpee box over

  • Back squat Strength

    3/6/3/6/3 @74%-84% 1RM

  • Iron triathlon Workout

    For time
    1,2,3..19,20 sets
    Deadlift 1,5x BW
    Bench press 1x BW
    Squat clean 3/4x BW

    Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
    You will get 630reps total and 210reps each.