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

  • 15 Min EMOM Workout

    15 Min EMOM
    1. 10 ohs 50/35kg
    2. 15 T2B
    3. 10-15 box jumps

  • Warm up Workout

    Warm up
    3 rounds
    1:00 single unders
    5 push up + inch worm
    10 ring row
    15 band pull aparts
    20 air squats

  • Clean pulls Strength

    4x5 90% of max clean

  • 5x3 Touch and Go Power Cleans Strength

    5x3 Touch and Go Power Cleans

    • Rest about 2 min between sets
    • Work up to heavy 3RM

  • Quality work Workout

    3-4 rounds for quality
    3+3 turkish get up
    4-5 x 1+1+1 straight legged sit up with rotation (straight, rot. R, rot. L)
    max heavy sandbag hold (max 30sec)
    8 good morning 

     - increase the weights every round

  • 1 arm shoulder press 3x8 reps Strength

    1 arm shoulder press
    3x8 reps @100% of 10 Rm
    1 min rest between the arms

  • 20.12.2022 Row, HSPU, Jumps Workout

    For time :

    50/40 Cal Row
    12 Hand Stand Push Ups
    30 Box Jumps 30"/24"
    10 Hand Stand Push Ups
    30 Box Jumps 24"/20"
    8 Hand Stand Push Ups
    25/20 Cal Bike

    TC 13

  • Vauhtipunnerrus 2RM Strength

    Vauhtipunnerrus 2RM

    selvitä 20 min. aikana 2 toiston maksimi kilot.

  • Ystävänpäivä WOD Workout

    Warm up
    Thunderstruck song with burpee / Air squat alt time

    then

    2 rounds
    5 russian baby makers (5 sec at bottom / 5 sec at hamstring strech position on 1 rep)
    :20 hanging from bar
    :20 wall climb hold

    testing todays workout movement and preparing for them about 10 min

    Strenght and Conditioning
    EMOM 12 (6 rounds)
    odd : shspu / box hspu x 3-5 reps OR 6-12 push ups (HSPU's can be deficit also)
    even : wall ball shots x 6-12 reps ( advanced trainers go for 12-15 reps)

    rest 5 minutes

    Metcon/Intervals (13,5 min total time)
    Every 1,5 min for 9 times (3 times each)
    min 1 - rowing max calories in 45 seconds
    min 2 - burpee's to target above x 5-10 reps
    min 3 - db snatches x 10 reps alt hand

  • Modified "Gwen" Workout

    Choose one of the following:
    a) 15-12-9
    b) 12-9-6
    c) 9-7-5
    Power clean + push jerk @50/35kg (RX+ is 60/40kg)
    Rest 1-2 minutes after 1 fully completed round. For example, you choose to do reps 9-7-5. Once you have done 9 reps, you rest 1-2 min then you do 7 reps, then rest and then last 5 reps.
    Try to work hard but also with QUALITY fully round, then you rest and do the next round.
    Scale the weight down if needed.
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