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

  • Ollys easy Sunday Workout

    3 rounds:
    10 X Devil press one hand
    10 x Wallball
    10 x Boxjump
    1 min rest

  • Viikko 9 Workout

    Neljäs kierto käyntiin, tällä viikolla myös alkaa CF Open 24 kaikille halukkaille ja treeni 2 paikalla olisi Open tekeminen ensisijaisesti, mutta voit myös valita sen jonkin muun harjoituksen tilalle.

  • Bench press Strength

    Penkki

  • Sunday 2022-05-08 by @theboxprogramming Workout

    In teams of 2, YGIG
    (Switch after full found: person A does 10+1, then person B does the same, then person A does 9+2...)

  • Main site Tuesday 240109 Workout

    • As many reps as possible in 5 minutes of

      • 500-meter row
      • Max wall-ball shots

      Rest 500

    • As many reps as possible in 5 minutes of

      • 500-meter row
      • Max medicine-ball cleans
      • ♀ 14-lb ball to 9-foot target
      • ♂ 20-lb ball to 10-foot target

    Intermediate option
    Same as Rx’d

    Beginner option
    - As many reps as possible in 5 minutes of
    - 400-meter row
    - Max wall-ball shots

    Rest 500
    • As many reps as possible in 5 minutes of
      • 400-meter row
      • Max medicine-ball cleans
      • ♀ 10-lb ball to 9-foot target
      • ♂ 14-lb ball to 10-foot target

  • Turku Turbulence 2024 Laji 1 Workout

    AMRAP 8
    max calories bike erg
    - change as you wish

    Rest 2 min

    AMRAP 8
    12 synchro dumbbell snatch
    4 synchro shuttle run
    12 synchro dumbbell overhead reverse lunge
    4 synchro shuttle run

    Score: bike cal + amrap reps added together

    - all movements 3 person synchro

    Naiset: 12,5/15/15 kg
    Miehet: 17,5/22,5/22,5 kg

  • Kettlebell Workout

    3 rounds of
    5/5 Front Rack Pistol Box Squat
    5/5 Front Rack Split Squat
    20 KB Glute Bridge
    -Rest:1 min-

    Emom 20’
    Even: 20 Russian Swing @24/16
    Odd: 20 Elbow-to-Knee Sit-Up

  • 1.2.2024 PK Workout

    25 Minutes :

    3-5 Weighted Chin-Ups
    after each set 3:00 Light Cardio

  • Weightlifting Workout

    A: Snatch pull max
    B: Hip Squat snatch + hang squat snatch + ohs
    C: Double snatch pull+ low snatch pull @ max snatch 5x3

  • MAYFLY PRO TRACK Workout

    A,
    2 Power Snatches, pick load (60-65%)

    Every 1 min for 10 mins.

    B,
    3 rounds for quality of:
    10 R Single Arm Dumbbell Snatches, 22,5/15kg
    10 R Suitcase Lunges, 50/35 lbs
    10 R Single Arm Dumbbell Thrusters,
    20/17 Bike Erg Calories
    10 L Single Arm Dumbbell Snatches,
    10 L Suitcase Lunges, 50/35 lbs
    10 L Single Arm Dumbbell Thrusters

    C,
    3 rounds for quality of:
    8 L/8 R Eccentric Pigeon Squats
    4 Eccentric Pull-ups
    Alternating Deadbug, 30 secs