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

  • Warm up Workout

  • "Poker Face" Workout

    AMRAP 5:

    Buy-In: 400 Meter Run
    Max Rounds With Time Remaining:
    12 Front Squats (115/85)
    6 Burpee Box Jump Overs (24″/20″)

    Rest 5 Minutes

    Buy-In: 400 Meter Run
    Max Rounds With Time Remaining:
    9 Front Squats (135/95)
    6 Burpee Box Jump Overs (24″/20″)

    Rest 5 Minutes

    Buy-In: 400 Meter Run
    Max Rounds With Time Remaining:
    6 Front Squats (155/105)
    6 Burpee Box Jump Overs (24″/20″)

    Kilos – (52/38) (61/43) (70/48)

  • Master Blaster Workout

    3x AMRAP 6 rest 2 min in b/W

    4 DBL DB devils press 27/17.5kg
    6 burpee box jump over (high box)
    8 wall balls 12/9

  • M&M’s Workout

    AMRAP 13:
    10 Lateral Barbell Burpees, 1 Round of “Macho Man”
    10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
    …
    [Continue Adding 1 Round of Macho Man] 70kg

  • EMOM 40' Triangle Workout

    EMOM 40'
    *12 cal row
    *10 cal ass bike
    *10 burpees
    *rest

  • Semesterfit Workout

    A: warmup
    3 rfq
    10 lunge steps
    10m bear crawl
    30 single bound jumps
    +
    3 rfq
    8xsingle bound jumps + drop lunge
    10m Kb Waiter walk/arm
    B: BW Power
    Seated broad jump 8x1
    C: Power
    5x3 sand bag over Shoulder
    D: For time
    10-1
    Double Kb swing
    1-10
    Burpees
    E: accecories
    Double Kb rows 3xMax

  • 12min emom Workout

    12 min emom

    2 power clean
    2 front squat
    2 jerk

  • Saturday Whole Workout Workout

    Warm Up
    3 rounds
    1:00 row (increase pace each round)
    5 inch worm with push up
    5 up downs (burpee without push up)
    10 alt leg v-ups
    5 jumping pull ups
    :30 Active Bar Hang
    :30 HS Hold

    Metcon
    For time
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Burpee over rower (steady pace, not going all out, step up tactic)

    rest 1:1

    For TIme
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
    set now its not that time. Make it 20+10 with 20 sec rest bwn for example.

    Accessory Work
    3 sets
    6-8 weighted or strict pull ups
    rest 15-30s
    8-12 hardened ring row
    rest 15-30s
    1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
    mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
    oleellinen vaan se että näppivoimaa saadaan haastettua)
    rest 2 min bwn sets

  • Extra Workout

    3-4 rds:
    10+10 Bent over Row w/ DB/KB
    10 DB Bench press
    10-20 GHD sit up
    Rest as needed...

  • Machine + GHD Workout

    4 ROUNDS
    1000m bike erg
    25 GHD