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

  • 25.10.2023 BasicWod Workout

    Chest Supported Dumbbell Row

    4 x ( 8 - 10 )

    Go Every 2:30

  • 11/25/20 Workout

    Warm up(10)
    3rds
    10 plyo
    10 knee grab
    10 side lunge
    10 heel grab

    WRK(12)
    Complete as many rounds as possible in 12:00 mins
    12 squats
    8 v-ups
    4 shuttle drops (5 yard suicide plus body builder)

    Finisher
    50 knee tap crunch
    1:00 pigeon stretch

  • EASY: Bench, DL & machines Workout

    3:00 on - 1:30 off x6 w/ partner, YGIG, divide anyhow - alt. btw a & b:
    a) 30 double db bench press - 26/20 cal row - amrap db bench press
    b) 30 DL - 26/20 cal other machine - amrap DL

  • MUSCLE RUUVIKATU Workout

    Maastaveto 3x5 re grip 75%
    Pyöräilijän kyykky 3x7 3sec alas ja 3sec ylös
    Rengasleuat 4x6-10
    Alataljaveto 3x10 pause
    Rengadippi pidot 3 x Max / asento
    I-Y-T 2 x 10/asento

  • Back squat Strength

    Takakyykky

  • Team 1776 Workout

    For Time on team of 4
    200 KB swing
    200 Box jump
    200 Ilmakyykky
    200 punnerrus
    100 burbees
    100 leukaa
    200 sit ups
    200 kcal row
    100 du
    100 wall ball
    100 kcal ski
    76 db pushpress
    Yksi juoksee kokoajan boxia ympäri

  • EMOM 20 snatch Strength

    Every minute

    Snatch pull + hang squat snatch + squat snatch

  • 19.1.2023 Swim or Run or Both Workout

    Warm-Up:

    50-100m Swim

    Main Swim:

    4 x 300m

    Rest 4:00 Between

    Cool Down

    50-100m

  • Gymnastics + conditioning Workout

    135 min

    1.MU
    - Drills
    - MU 15 x 1

    2.Conditioning
    - Intervals from The Training Plan: Competitor SPP
    (rope climbs changed to pull ups)

    • Warm up & main set

    A1. 8-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    10 pull up
    8 Burpee box jump overs, 24/20”
    12 DB Hang snatch, alternating @ 22.5/15 kg
    Reps: 2 rounds

    Rest 3 minutes before A2

    A2. 7-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    9 pull up
    6 Burpee box jump overs, 24/20”
    9 DB Hang clean and jerk/push press, alternating @ 22.5/15 kg
    Reps: 1 rnd + 9+6+3 clean & jerk

    Rest 3 minutes before A3

    A3. 6-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    6 pull up
    4 Burpee box jump overs, 24/20”
    6 DB Hang clusters*, alternating @ 22.5/15 kg
    Reps: 2 rounds

  • 10.2.2022 Swim Workout

    Every 5:00 x 4 rounds

    200m Swim