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

  • EMOM x 30 Workout

    EMOM x 30

    1) echo/ c2bike
    2) 3-10 strict pull up + 8-12 box jump over
    3) rest

  • PartnerWOD Workout

    "I Go, You Go":
    10min AMRAP of Cindy,
    rest 3min,

    10min AMRAP:
    10 Box Jump,
    10 KBS (24/16kg),
    10 Sit-Up,
    rest 3min,

    10min Row (max kcal)

  • "Nate" Workout

    “Nate”
    20min AMRAP:
    2 MU
    4 HSPU
    8 KBS (32/24kg)

    Overall RPE 5 (maximum effort)

    Scale if needed. Aim for 10+ rounds.

  • 131124 Keskiviikko B Workout

    10!
    Strict pull-up
    DB bench press 2x22,5/15

  • Jump and Squat Workout

    5 Rounds of
    12 Box Jumps
    8 Front Squats 50/35kg
    6 Bar Facing Burpees

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Lunge Flow 2.0/Hip Flow/Hip Flow 2.0/Thoracic Flow/Ankle Flow
    2) 1-3 Skin the Cat
    3) 10m Lateral Lunge
    4) 5-10 Prone Trap Raises
    5) Bridge Hold
    6) L-Sit 20-40sec

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10 Weighted Dead Bug (5+5)
    2) 60sec Active/Passive Hang
    3) 5 Air Squat, Tempo 5550 (5sec down, 5sec hold, 5sec up, straight to new one)
    4) Banded Thoracic Flow
    5) 10+10 Banded Bulgarian Split Squat (loaded if needed)
    6) 20-40 kcal Airbike/Row/Run/Ski

  • Barbell Complex Workout

    Muscle Snatch + Power Snatch + No Feet Squat Snatch + Squat Snatch

    TnG

    Find 1RM of the day in each combo.

    Find the heaviest loading you do the whole set. After you no longer can muscle snatch, drop it off and continue with power snatch + no feet squat snatch + squat snatch. When you no longer can power snatch leave it off… Finally you have only squat snatch left.

    No feet squat snatch means, that you cannot widen your stance during the catch. Your feet have to stay at the same position during the entire lift.

  • Push Jerk Strength

    Every 30sec for 5min: Push Jerk

    RPE 3

    Bar from the Rack, keep it light and fast!

  • 20sec ON, 10sec OFF for 5 rounds Workout

    20sec ON, 10sec OFF for 5 rounds:

    1) D-Ball Squat (front of body)
    2) Burpee
    3) Single Arm DB Thruster L
    4) V-Up
    5) Single Arm DB Thruster R
    6) Push-Up
    7) DB Snatch (alternate arms)
    8) Grasshopper

    RPE 2-4 (depending on your recovery during deload week)

    This is not all out, be fast with the transitions. One round is 4 minutes, total time of workout is 20min.