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

  • Conditioning Workout

    Amrap 30 mins

    One round of “Cindy”
    5 Pull ups
    10 push ups
    15 squats
    Then immediately into
    One round of “Helen”
    400m run
    21 KB USA swing @24/16kg
    12 Pull up
    Rest 3 mins

    Goal 4+ rounds

  • Conditioning Workout

    Partner wod
    In 13 mins
    10 rounds of ( relay style 5 rounds each)
    10 Dumbell thruster @2x22,5/15kg
    30 Double under
    Remaining time max rep wall walk
    Goal : 20+

    4 mins rest

    In 13 mins
    10 rounds of ( relay style 5 rounds each)
    10 cal row
    30 air squat
    Remaining time max rep bar mu / c2b/ pull up
    Goal : 10+ bar mu , 20+ c2b/ pull up

  • Wall walks & thrusters Workout

    7-6-5...1 wall walks
    3-7-9...21 thrusters (42,5).

    Time cap 15min.

  • 6.6.2024 Juoksu Workout

    Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.

    Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
    Lepo 5-10 min.

    3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00

  • 8.10.2024 Workout Warmup Workout

    5:00 BikeErg @ easy pace
    +
    Cardio
    The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
    3:00 Echo bike @ easy pace
    2:00 Row @ moderate pace
    2:00 Echo bike @ moderate pace
    * At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
    +
    Practise Wall balls and Lateral burpee box jump overs
    * To find a good form and rhythm for each, consider the following:
    Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
    Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
    +
    Run through
    12 Wall balls @ 20/14
    8 Lateral burpee box jump-overs, 24/20”
    8 Wall balls @ 20/14#
    4 Lateral burpee box jump-overs, 24/20”

    Rest 3 to 5 minutes before you start the workout.

  • Muscle & Power, HERO Workout

    Weighted “Baseline”
    500m Row
    40 DB squats
    30 Situps with plate
    20 Pushups plate on back
    10 Weighted Pullups

  • Squat 8 rm Strength

    Squat 8 rm

  • WOD 04/05/22 Workout

  • 12 min amrap Workout

    1 round
    50x jump rope
    4x KB high pull
    4x sit ups
    4x KB swing OH
    4x v-ups

    2 round
    50x jump rope
    6x KB high pull
    6x sit ups
    6x KB swing OH
    6x v-ups

    3 round
    50x jump rope
    8x KB high pull
    8x sit ups
    8x KB swing OH
    8x v-ups

    4 round
    50x jump rope
    10x KB high pull
    10x sit ups
    10x KB swing OH
    10x v-ups

    5 round
    50x jump rope
    12x KB high pull
    12x sit ups
    12x KB swing OH
    12x v-ups

    6 round
    50x jump rope
    14x KB high pull
    14x sit ups
    14x KB swing OH
    14x v-ups

  • 5.2.2023 bench press Strength

    8-8-8-6-6

    Go every 2:30