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

  • Pull Workout

    A: Broad jumps 8x3
    B: Hip thrusters 3set
    C:SL Standing hamstring curls 3set
    D: Weighted chin ups Supinated 5x3, Amrap sista setet
    E: Strict pull ups 2set
    F: Seated rows
    G: Alternating DB biceps curls 1xDrop set

  • Black Panther Workout

    With partner for time

    100 wall ball shots
    100 box jump overs
    100 db snatches
    100 burpees to target

  • Snatch #masu Strength

    EMOM10
    Squat snatch

  • EMOM Conditioning Workout

    On the Minute x 30-40 [6-8 Rounds]:
    Minute 1: Echo Bike Calories
    Minute 2: Kettlebell Farmers Carry
    Minute 3: Shuttle Runs
    Minute 4: Kettlebell Front Rack Carry
    Minute 5: Rest

    Kettlebells: 24 / 16 kg's

  • Program60 181124 Back squat Strength

    E3MOM 4 x 8-10 reps

    Jumping back squats, 30% of 1RM

  • 2 Power clean+2 Squat clean+2 Push jerk/split jerk Strength

    2 power clean+2 squat clean+2 push jerk/split jerk
    3-4 sets

  • Pääsiäis-WOD Workout

    Pääsiäis-WOD

  • Conditioning Workout

    Partner wod ( You GO, I GO)

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell Squats @2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell burpee@2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-a 6-9-12-15…
    Cal row
    Dumbell box step up@2x22,5/15kg

  • Home WOD 30-12-2021 Workout

    A) NOTES
    - Strength: Our superset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
    - Metcon: Nice combo of Single Arm Thrusters and Strict Pull-ups, the Strict Pull-ups will be a challenge for sure, but also an opportunity to lower the heart rate a bit between sets of Thrusters.
    - Equipment: Medium lunge, Medium band, pull-up bar.

    B) WARMUP
    3 Rounds of:
    3 Shin Box + Forward Fold each
    3 Plank Waves each
    6 Overhead Goodmornings
    9 Bodyweight Reverse Lunges each
    Then: 30 Jumping Jacks, 30s High Knees

    C1) GOBLET CURTSY LUNGE
    4 x 8-10 each. Rest 60s.
    C2) DOUBLE BANDED RDL
    4 x 12-15 3s down. Rest 60s.
    C3) STAR PLANK
    4 x 20s each. Rest 60s.

    D) FOR TIME
    21-15-9
    Single Arm Thrusters each
    15-12-9
    Strict Pull-ups / Table Rows

    • Goal: Push the pace on the Thrusters and recover on the Pull-ups.

    E) WORLDS GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here.

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) CURTSY LUNGE
    4 x 8-10 each; 3 seconds lowering each rep; Rest 60s.
    C2) HIP AEROPLANE
    4 x 10/side; Rest 60s.
    C3) STAR PLANK
    4 x 20s each. Rest 60s.

    D) FOR TIME
    21-15-9
    Pike Push-Up (or push-up variation that is somewhat challenging)
    15-12-9
    Strict Pull-ups / Table Rows

    E) WORLD'S GREATEST STRETCH
    As above

  • Quarterfinals 2022 T1 Workout

    50 lunge 2x22,5
    30 hspu
    40 rack lunge
    20 defi 5cm hspu
    30 oh lunge
    10 strict