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

  • 12min AMRAP Workout

    3 Bar MU´s / 6 C2B / 9 pull ups
    6 Power Cleans @ 60kg
    9 Burpees

    1-4min 3 Bar MU´s
    4-8min 6 C2B
    8-12min 9 Pull Ups

  • Rope climbs and front squats Workout

    Every 2 minutes for as long as possible complete:

    From 0:00-2:00

    From 2:00-4:00

    From 4:00-6:00

    Continue adding 2 reps to the front squat each interval for as long as you are able.

  • Olympics Strength

    Total 90min
    A. WU: 500m row, 30 abs & 30 backs, 5 clapping push ups
    B. Olympics, Jyrkin tunti
    Työntö, työntöveto napaan 15kg, 27.5kg, 37.5kg
    Työntöote, maasta irrotus puolireiteen
    3x37.5 3x37.5 3x37.5
    Olkapäät ylös 3x37.5 lantion ojennus 3x37.5 käsiveto 3x37.5 3x37.5
    Rinnalleveto + työntö
    Räkkipompotus rv max paino
    10x55 10x55 10x55 10x55 10x60
    Yhtäjaksoinen liike, jotta tanko pysyy suorassa. Auttaa työnnön pitämiseen suorassa ja oikeaan vauhdinoton syvyyteen.
    D. Post WO 1000m row

  • Boxin yli hyppy, KB työntö, pistoolikyykky Workout

    Superkids:
    7 min AMRAP

    1 boxinylihyppy, 1 KB /käsipaino työntö, 1 pistoolikyykky
    2 boxinylihyppyä, 2 KB käsipainotyöntöä, 2 pistoolikyykkyä
    3,3,3
    4,4,4
    ...

    Ninjat
    10 min AMRAP

    2 boxinylihyppy, 2 KB /käsipaino työntö, 2 pistoolikyykky
    4 boxinylihyppyä, 4 KB käsipainotyöntöä, 4 pistoolikyykkyä
    6,6,6
    8,8,8
    ...

  • 9/11 Memorial Day Celebration Workout

    Warm-up 3x 10 back extensions

    WOD:
    75 push presses (90#/70#)
    OTM *20 double unders

    *sub for double unders today are: 10 attempts or 2-1 singles or 20 jumping jacks

    There will be a 20 minute time cap on this workout. If you don't complete all 75 reps, then your score will be the number of reps completed at the time cap. If you did complete all 75 reps, then mark the time completed.

    If you complete your reps at the top of the minute, then finish with double unders.

    Cash out: 3x 10 GHD sit ups

  • 10 rounds of Fundy Workout

    10 rnds: 10 Wallball, 1 round of "Cindy"

  • Short Interval Workout

    "Death by shuttle run"
    Mark out a 10m Shuttle Run then complete:
    Sprint 10m, increasing by 10m each minute until unable to finish
    Note – you must touch your chest on the ground on each turn.
    Rest 5min
    Then complete 10 burpees every minute for 10min

  • 2x5min AMRAP Workout

    5min
    5x T2B
    5x KB swings (24/16)

    2min rest between

    5min
    5x strict push-up burpees
    5x DB thrusters (12/10)

  • Olympics Strength

    Total 100min
    A. WU 500m row, 2 rounds: 10 wall ball, 15 abs, 15 backs, mobility
    B. Jyrkin tunti
    Taitoharjoitteena aurinkotervehdys, tempaus-veto + kääntö
    1. Tempausveto rintalastaan
    5x20 5x20 5x25 5x25
    Maastairrotus nivuselle / puolireisi / olkapäät
    5x40 5x40 5x40 4x40
    Lantiopotku4x40 5x40 käsiveto 3x40 5x40
    Tempaus maasta
    Tempaus puolireidestä puoleenkyykkyyn, toinen maasta kyykkyyn
    2x20 2x20 2x22.5 2x25
    C. Strength
    Good morning
    Normaali+toinen jalka edessä+toinen jalka edessä+normaali
    20x30kg 20x30kg 20x32.5kg
    Shoulder rehab with KB 4x12 4/6/8kg

  • Run, pull-ups, push-ups short version Workout

    10 rounds for time:
    - run 200m
    - 6 strict pull-ups
    - run 200m
    - 12 push-ups