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

  • Muscle & Power, CORE Workout

    3 rounds of:
    6+6 Banded side twists
    6+6 Pallof presses
    6+6 KB snatches
    15+15 KB side bends
    Rest

  • Pull-up work Strength

    Sets 4 - 3 - 10 - 6

  • 12.2.2024 Intervals Workout

    2 Intervals

    A1. 15-minute EMOM (0:45/0:15)
    1) BikeErg for calories
    2) KB clean and jerks @ 2 x 24/16kg
    3) Shuttle runs*
    4) Wall walks
    5) Rest
    * 1 shuttle run = 7.62m out + 7.62m

    A2. 15-minute EMOM (0:40/0:20)
    1) Cross-over single-unders
    2) DB shoulder to overheads @ 2 x 22.5/15kg
    3) Box jumps, 24/20″ (step down)
    4) Devils presses @ 2 x 22.5/15kg
    5) Rest

    Rest 3:00 b/t EMOMs

    Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
    Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-15min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE
    .
    .
    3-4sets:
    4min bike
    2min row
    4min bike
    2min ski
    4min bike
    2min run / or echo
    .
    target PK1-2
    .
    COOLDOWN
    10-15min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Main site Monday 240610 Workout

    For time

    ♀ 24-inch box, 185-lb barbell, and 14-lb med ball
    ♂ 30-inch box, 275-lb barbell, and 20-lb med ball

    Time cap 25 minutes

    Compare to 201113.

  • Get over it Workout

    Ft
    10-9-8-7-6-5-4-3-2-1 kb hang squat snatch right arm
    10-9-8-7-6-5-4-3-2-1 kb hang squat snatch left arm
    1-2-3-4-5-6-7-8-9-10 burpee box jump overs

    TC: 20 min

  • 300 rkb swings Workout

    300 rkb swings for time

  • WOD, METCON Workout

    “OPEN 21.1” For Time TC 15'min

    Treenaaja - Kuntoilija

    1-3-6-9-15-21 Wall Walks / Half way Wall Walks
    10-30-60-90-150-210 Double-Unders**
    30-60-90-120-150-200 single unders

  • Just 2 of us Workout

    20 pc 55kg
    40 ttb
    60 cal ski
    40 ttb
    20 pc

    Ygig

  • Conditioning Workout

    Partner workout (You Go , I Go)

    2 sets / 5 mins rest

    Buy in:
    50/40 cal row
    then 2 rounds of :
    20 box jump@60/50cm
    20 DB devil's thruster@2x15/10kg
    20 renegade row
    Cash out:
    50/40 cal row
    Total time cap 35 mins