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

  • 100 wallball for time Workout

    100 wallball for time

  • C. Body armor Workout

    3 RFQ
    15 bent over DB rows R 25kg
    15 bent over DB rows L 25kg
    10-15 DB biceps curls 25kg
    40 banded pull aparts

  • Walking Workout

    Mark the walking time

  • A. Primer Workout

    10-9-8-7-6-5-4-3-2-1 sg arm DB devil press 25kg
    25m DB farmer carry R 25kg
    25m DB farmer carry L 25kg

  • Push jerk drills Workout

    -diffrent push jerk technique drills

  • Box P 10-05-2020 Workout

    SKILL
    Oly Skill Work x 15 Minutes
    *Choose between Snatch or Clean & Jerk and spend 20 Minutes working on your technique using around 60% of your 1RM. Perform sets of 1-3 reps (you start with the latter and work your way up to singles.)

    SKILL
    Gymnastics Skill Work x 10 Minutes:
    *Choose between 1 movement and spend time working on it. Keep sets small to reinforce good technique.
    Today the options will be:
    - Pull-ups
    - HSPU
    - T2B

    SKILL
    Conditioning Skill Work x 10 Minutes.
    *Choose between Rowing or Running and work on intervals to reinforce good technique. Sets should be 250 meters for row and 200 meters for running.

  • "Devil's skill" Workout

    6 Rounds for time

    6x single hand Devils press L
    6x single overhead lunges L
    6x single hand Devils press R
    6x single overhead lunges R
    10m hand stand walk
    12x pistols
    6x Ring Muscle-ups / Bar Muscle-ups

    25/17.5kg

    Aim to do all reps unbroken.
    Rest as needed between rounds.

  • Basic WOD Workout

    Core stability
    -Keskivartalon hallinta on avainasemassa monessa liikkeessä, lähdetään hakemaan erilaisia harjoitteita kehittämään tätä!

    WOD

    15min EMOM (5rounds)
    1. Erg
    2. Amrap: 1 burpee + 1 air squat
    3. 30-40sec Dual kettlebell overhead hold

  • WOD 22/08/20 Workout

    ON THE 15' X2 ROUNDS 
    800/600 MT RUN
    40/30 CAL ROW OR 25/20 CAL BIKE 
    20 DOUBLE DB CLEAN AND JERK 22.5/15 - 15/10

  • 27-21-15-9: Push-ups / SDHP / BJO Workout

    27-21-15-9 reps for time:
    • Push-ups
    • Sumo Deadlift High Pull 75/55#
    • Box Jump Overs 24/20”
    Goal: 12 min.