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

  • Endurance Workout

    5 Interval of:
    Row 1000 m @ 1-2’’ faster than 2000 m PR pace
    1:30 rest each interval

  • Skill Workout

    Skill: (15 mins )
    Kipping pull up/ C2B
    Kipping Bar MU

  • HOME WOD 6 Workout

    WARM UP
    3 Rounds
    6 burpees
    16 lunges
    20 squat rotations

    Mobilise 2 most critical areas you feel you need to work out. 2 min each.

    STRENGTH/SKILL

    Booty emom 25 do reps or work up to 40 sec

    1. 15/15 single leg glute bridge. Use heavy weights on hip
    2. Weighted Wall sit. use heavy weight !
    3. 16 cossack squats. use heavy weight !
    4. 15 Side plank clamshell. Switch side every round. use band.
    5. 30 Russian twists

    Scale as needed.

    WORKOUT
    AMRAP 5 min

    20 mountain climbers
    20 crab toe reach
    10 jumping lunges

    4+ rounds please thank you.

    COOL DOWN

    5-10min stretching glutes and quads. Calm breathing.

  • Endurance Workout

    • 45 Min of:
    Assault Bike
    1000 m @ 60% MHR
    500 m @ 80% MHR
    1000 m @ 70% MHR
    500 m @ 90% MHR

  • 2.9.2020 Workout

    EMOM, Four rounds for reps (AMRAP)
    40 sec Burpees
    20 sec Fronst Squats 60/42,5kg
    40 sec Sit Ups

  • 2/17/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(25)
    WRK for 25:00
    100m suitcase carry(switch hands at 50m)
    16 heavy jump rope
    12 straight leg deadlift-two seconds down/up
    kb/db/barbell
    8 pull ups/ring row/upright row(choose)
    100m run

    Finisher
    50 russian twist
    1:00 samson stretch

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR

  • Partner WOD Workout

    Buy In: 1,2km partner run with MedBall @9/6kg then:
    10 rounds: (change at every round)
    5 Pull Up
    10 Push Up
    15 Air Squat
    Cash out: 1,2km partner run with MedBall @9/6kg
    TC: 30 min.

  • Total 1 Strength

    Löydä seuraaviin liikkeisiin mahdollisimman suuri kuorma:
    1. Takakyykky
    2. Pystypunnerrus
    3. Maastaveto

    Yhteistulos on tulos kiloina

  • Muscle & Power, AV1 Strength

    Back squat 8-8-8-8 reps