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

  • Gymnastics accessory Workout

    3 rnds superset, 2min rest btw sets
    Single arm db bench press 3x12/12
    Single arm ring row 3x6/6

  • Valentine's Day Special Edition Workout

    2021 Version
    For time!
    200m Heavy Object Carry anyhow (KBs, bags, balls, whatever!)
    40 Wall Ball
    120m Bear Crawl
    40 Wall Ball
    40 Sit-Ups
    1 x Stairs with Heavy Object
    - 25:00 Cap

    2019/2020 Original Version!
    For time with a partner:
    250m Buddy Carry (change as needed)
    50 Partner Wall Balls
    100m Wheelbarrow Walk
    50 Partner Wall Balls
    100 Team Sit-ups
    1 x Stairs Buddy Carry (Each person)
    - 25:00 Cap

  • 5x30/30 of DU Workout

    5x
    30sec ON/30sec OFF
    Max reps Double Unders

  • Gymnastics Tech Workout

    Practice 15min
    Ring skills progression
    1) Ring hang False grip
    2) Ring chin over hold
    3) False grip chin up or just negative part
    4) Skin the cat
    5) Skin the cat + german hold
    6) Ring Dip hold/ Ring Hold
    7) Muscle Up

    • Tässä harjoituksessa opetellaan oman taitotason mukaan rengasvoimistelua.
    • 2-3 sarjaa per liike, mutta voit edetä oman taitotason mukaan.
    • Muistakaa, että nyt harjoitellaan taitoa, jolloin jokainen liike 100% puhtaudella.

  • WMA Extra Workout

    3 x supersarjat
    a) 10 + 10 1-arm db press
    b) max reps pull-ups
    2min lepo välissä

    3 x 30
    bent over fly w/ db/plate
    (1-3kg)

  • For time Workout

    21-15-9
    row
    pull up
    wallball @20/14lb
    **
    Fitness 15-12-9
    row
    pull up/jumping pull up
    wallball

  • Fight gone Johnny English Workout

    Fight gone Johnny English

    3 kierrosta

    1min seinäpallo
    1min kulmasoutu tangolla 30/20kg
    1min askelkyykky taaksepäin askeltaen 30/20kg
    1min vauhtipunnerrus tangolla 30/20kg
    1min pallonisku
    1min lepo

  • 5.1.2021 Workout

    For time :

    75 Double Unders / 200 Single unders
    50 Sit Ups
    10 Box Jumps 30"/24"

  • "Fifth Wheel" Workout

    AMRAP 5:
    7 Rounds of "The Chief" 50/35kg
    Max Calorie Row

    Rest 5 Minutes

    AMRAP 5:
    6 Rounds of "The Chief" 60/40kg
    Max Calorie Row

    Rest 5 Minutes

    AMRAP 5:
    5 Rounds of "The Chief" 70/45kg
    Max Calorie Row

    1 Round of "The Chief":
    3 Power Cleans
    6 Push-ups
    9 Air Squats

  • 10 min tangolla Workout

    10min tangolla

    5 maastaveto
    5 korkeaveto
    5 voima rinnalleveto taskusta
    5 pystypunnerrus
    5 rinnalleveto