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

  • Conditioning Workout

    6x4 min AMRAP 1min rest, alternating between:

    A: 16 mountain climbers
    12 box jump
    8 push up

    B: 15 KB swing @24/16kg
    10 ring row
    AMRAP row for cals

    "score is reps in ""A"" and cals in ""B"""

  • Conditioning Workout

    Partner Workout

    In 16 mins
    5-10-15-20-25
    Syncro Single Kb squat clean @24/16kg
    Syncro T2b/leg raises
    After each set
    *40m Single arm Oh carry each person@24/16kg
    Remaining time is rest!

    In 16 mins
    5-10-15-20-25
    Syncro goblet reverse lunges @24/16kg
    Syncro target burpee
    After each set
    *40m Single arm Front rack each person@24/16kg
    Remaining time is rest!

  • Program60 070125 Workout

    AMRAP 6

    10 kipping pull-ups
    15 GHD situps

    Rest 3 min

    AMRAP 6

    6 cal ski
    3 wall walk

  • Program60 070125 gymnastic strength Strength

    weighted pull-up

    1. Build to today's heavy 5
    2. 3x5 @50% of 1

  • Partner workout 6.1 Workout

    12 min AMRAP

    20 plate squat/air squat
    20 GTOH
    20 burpees
    20 situps

  • 5 rounds for max reps: 200 m Row + Max Wall Balls Workout

    5 rounds for max reps:
    • 2 min: 200 m Row + Max Wall Balls 20/14#
    • 2 min: Rest
    In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round).

  • Death by Hang Clean Workout

    For max rounds completed:
    • Death by Hang Clean 115/75#
    Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

  • PTG 7.1. klo 10 & 11 Workout

    LÄMMITTELY
    2 x 40s./20s.
    1. Eteentaivutus + kierrot
    2. Pystypunnerrus seinällä
    3. Rullan kanssa käsien työntö ylös
    4. Kepin vienti niskan taakse + kyykky
    5. Nelinkontin jalan pyöräytys aukikiertoon + lantion työntö taakse
    6. Skorpioni

    VOIMA
    3 x 10 Takakyykky
    3 x 10 Pystypunnerrus

    CIRCUIT
    2-3 x 30s./15s.
    1. Lankussa kuula edestä-taakse
    2. Stepperille/boksille nousu
    3. Hiihto ergo
    4. Vuorikiipeilijä

  • 7.1.2025 (AM or PM) Workout

    GYMNASTICS

    A) E90SEC x10
    - ''X'' rMU

    • Yritä saada alkuun vaikka muutama kakkonen ja sit ykkösiä. Katotaan paraneeko, kun lisätään vähän lepoa.

    B) Ring Strength

    EMOM 12:

    1) 15-30s Ring Support Hold
    2) 15-30s Ring Dip Hold
    3) 15-30s Chin Over Bar Hold
    4) Rest

    METCON

    6MIN AMRAP:

    Rest 3min
    Into,

    4MIN AMRAP:

    ACCESSORIES

    A) 3-4 ROUNDS FOR QUALITY:

    • 20-30 GHD Hip Ext.
    • 45-60s SB Bearhug Hold.

    B) BODAUSTA 3-4 ROUNDS FOR FUN:

  • 5.1.2025 Workout

    BENCH PRESS

    E3MOM X6:

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Reps

    *@80-90% of 1RM

    METCON

    3 SETS OF:

    -100 DU/SU
    -50 Cal Row
    -35 WB
    -20 DL @90kg

    -rest 4min between-

    ACCESSORIES

    4x For Quality:

    -30-45s Double KB Front Rack Carry
    -10-20 Hanging Knee Tuck
    -30/30s Side Plank

    *rest as needed