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 quality Workout

    emom 16 (4rounds)
    min 1 - Front racked lunges x 8-12 steps
    min 2 - Ring push ups x 8-12 reps
    min 3 - Heavy KBS (russian) x 8-12 reps
    min 4 - rest

  • "With love from Russia" Workout

    For time.
    10-9-8-7-6-5-4-3-2-1 reps
    KB Russian Swings 32/20kg
    Ball Slams

  • Death by this and that Workout

    40 min Death by
    *bar over burpee
    *hang power clean (60/40 kg)
    *front squat (60/40 kg)

    Set the clock to run 40 min in 1 min intervalls. Start by bar over burpee. First min complete 1 bar over burpee, second min 2 bar over burpees, 3rd 3 bar over burpees etc... untill you fail to complete the required number of reps. The you start working on hang power cleans. 1st min complete 1 clean, 2nd 2 cleans etc. When you fail. move to front squat. If you can't add the squats needed, the weorkout is over. The max time to do this is for 40 min.

    The result is the no. of all the reps you have done.

  • Back Squat 3-2-2-1 Strength

    Back Squat

    3 reps V1

    2 reps V1

    2 reps V1 - V*

    1 rep V1 - V*

    -Every 3 minutes

  • Back Squat 3-2-2-1 Strength

    Back Squat

    3 reps V2
    2 reps V2
    2 reps V1
    1 rep V1

    Every 3 minutes

  • I just missed toes to bars <3 Workout

    For time

    15-12-9

    -Power snatch (40/30kg)
    -Toes to bar

  • Nasty Girls V2 Workout

    3 rounds for time of:

  • Max reps tiukka C2B Workout

    3 x max reps strict chest to bar pull ups

    Scale with band

  • WOD ”Green” Workout

    It's all about the Burpees 😏

    5x1min (Rest 30sec between Rounds)
    15 Push Ups -> AMRAP Burprees

    -rest 3min-

    5x1min (Rest 30sec between Rounds)
    20 Split Jumps -> AMRAP Burpees

    -rest 3min-

    5x1min (Rest 30sec between Rounds)
    15 Knee Hugs -> AMRAP Burpees

    -rest 3min-

    5x1min (Rest 30sec between Rounds)
    10 Power Jumps -> AMRAP Burpees

    Result = Reps of Burpees

  • MU + juoksu Workout

    20 min AMRAP

    RX:

    As many unbroken ring Muscle ups as possible - every time you fail, run 400 m

    Scaled A.

    If you have 1-2 muscleups: as many unbroken ring MU as possible - run 200m

    Scaled B.
    "Strict Nicole"

    20 min AMRAP
    Run 400m, as many unbroken strict C2B/pull ups as possible (scale even further with a rubber band)