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

  • 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

  • Takomo Next Level Workout

    A.) Every 3 minutes BS

    2 reps: V2
    2 reps: V2-V1
    2 reps: V1
    1 rep: V1
    1 rep: V*
    1 rep: V*

    B.) 4 rds for time
    Kipping HSPU 16
    Alternating Pistols 16 reps

    C.) Conditioning Amrap 12

    Double DB hang snatch 10 reps
    Burpee 12 reps
    Row 14/12 cal

    2x20 // 2x15kg

    -Goal around 4 rds
    -remember to do full extension on burpees as well, no quarter reps :)

  • CFLBG 4-12-12 Workout

    Strength

    3 Sets max rep strict pull ups.
    This means overhand and no kipping.
    Score is your based off your lowest set.

    lowest set - 3

    METCON

    5 RFT
    15x Thrusters 65#
    15x Bar jump burpees

  • KBS with a twist Workout

    E2MOM 12min:
    10 KBS alt hands
    20 russian twists

  • Sommarfit Workout

    A: Practice Handstand 10min
    B: 8x triple jump
    C: Sandbacka over Shoulder 8x3 @40kg
    D: 5rnft
    10 Sandbacka squats @40kg
    15 Rkb swing @20kg

  • Stamina Workout

    Folks will have varying capacity on these - goal is to go smooth unbroken on most of this - so adjust movements to make that possible

    Alternating Ladder
    10, 9, 8, 7, 6, 5, 4, 3, 2 1 Push Ups -> 12" Box Pushups -> 20"-> 30"
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Sit Ups -> Band

    rest 2'

    Alternating Ladder
    10, 9, 8, 7, 6, 5, 4, 3, 2 1 Jumping Lunges (each side) -> Jumping Squats -> Air squats
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Strict Pull Ups -> Banded Strict Pullup -> Ring Rows

    Score is total time of both workouts with rest included

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Hell Workout

    30min amrap
    40cal row
    12 bob db 2x22.5
    50 Du

  • Hemträning 15/3 Workout

    A: Max reps push ups
    B: max rep wide push ups
    C: max rep Diamond push ups
    D: singel arm db shoulder flys 3x8/each arm
    E: overhead db triceps extensions 1x8/each arm
    F: oculsions db biceps curls

  • 1/29/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 samson stretch

    Workout(20)
    5/4/1=:25 work :15 plank :20 rest
    body builders
    wallsit
    lateral hopovers
    reverse sb burpee w/press

    Finisher
    50 cross crunch
    1:00 butterfly stretch