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

  • Ring dips, DB Power cleans & lunges Workout

    Metcon (reps)

    AMRAP in 15 minutes of:

    10 Ring-dips
    10 DB Power cleans
    20 Lunge steps, alt. legs

    M: 22,5kg DB’s
    N: 15kg DB’s

    Accessory:
    3-5 rounds of:
    8/8 Windmills
    10-15 GHD Sit-ups w/medball
    10-15 Back extension w/medball

    Rest as needed
    Choose moderate/heavy weight.

  • Annie Workout

    "Skill - Double-unders

    Metcon (time)

    “Annie”
    50-40-30-20-10 of:
    Double-unders
    Sit-ups

    Timecap: 12 minutes"

    "Taitoharjoitus, jossa kehitetään tuplanaruhyppyä. Harjoitus kehittää koordinaatiota sekä rytmitystä.

    Kuntoharjoituksen tavoite on mennä aikaa vastaan. Hyvin onnistuneessa Anniessa etenet hyvällä vauhdilla ja sarjat etenevät suhteellisen varmasti pienistä stipluista huolimatta.
    Istumaannousujen pitäisi myös olla haastavuudeltaan sellaisia, että ne etenevät tasaisella tahdilla hyvän poltteen saattelemana. "

  • CTB, Push press & DU Workout

    Metcon (time)

    3 rounds for time:

    15 CTB pull-ups
    15 DB Push press
    30 Double-unders

    Timecap: 8 minutes

    *Choose heavier DB’s for the push press. The sets should be heavy and you should really have to work for unbroken sets.

    Accessory:

    3-4 Rounds of
    DB Bench press, 10 reps - heavy
    Prone DB row, 10 reps - heavy

    Rest 90-120s between rounds.

  • 8 min AMRAP (front squat/BOB) Workout

    8 min AMRAP
    2 front squat
    4 burpee over barbell
    4 front squat
    6 burpee over barbell
    6 front squat
    8 burpee over barbell etc

    RX: 50/35 kg

  • 14.4.2023 Thrusters Strength

    9 Sets x Every 2:00.

    1 Set : 6 Reps
    2 Set : 4 Reps
    3 Set : 2 Reps
    4 Set : 6 Reps
    5 Set : 4 Reps
    6 Set : 2 Reps
    7 Set : 6 Reps
    8 Set : 4 Reps
    9 Set : 2 Reps

    Each set last rep, 2-3 Sec Stop on Overhead.

  • 13.4.2023 Quality Workout

    12 Minutes Of:

    5 + 5 Windmill
    3 + 3 TGU
    15 Strict Hanging Knee Raise
    5 Pike push-ups

  • 3.4.2023 40 Minutes For Big Weight Workout

    40 Minutes For Big Weight :

    8 - 12 SN Grip Press BHD Neck
    8 - 10 Chest Supported Dumbbell Row
    3:00 Any Machine
    10 + 10 One Arm Kettlebell Shoulder Press
    10 Straight ARM Barbell Front Raise
    30 Bicycle ABS

  • 30.3.2023 Squat Hold Workout

    Squat Hold

    4 x 30 sec. Squat Hold bellow Parallel. Max Weight

    Rest 1:00

  • "Bergeron Beep Test" Workout

    On the Minute For as Long as Possible (20 Minute Cap):
    7 Thrusters 35/25kg
    7 Pull-ups
    7 Burpees

    The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds.

  • 10x 2min AMRAP Workout

    10x 2min AMRAP

    round of cindy + remaining time max calories machine

    rest 1min between sets

    Round of Cindy:
    5 pull up
    10 push up
    15 air squat