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

  • LinnaMasters event 2 Workout

    Can YOU handle it?
    For time:
    75 Double Unders
    18m Handstand Walk Obstacle Course
    75 Double Unders

    HSW: 6 x 3m Hadstand Walk (one obstacle in the 3rd meter, use 10kg plates)
    Timecap: 4 minutes

  • SPCOM05032020 Workout

    A. Warm Up

    4 RND
    10 Front Rack Lunges
    10 Thruster
    10 Lateral Bar Burpees

    B. Forza

    6x10 H. Power clean

    C. For Time
    5 Rnd
    30 DU
    15 Spider walk
    10 DB Box Step Over
    Rest 2:30

    D. For Time
    10 Rnd
    15 Wallball
    20 DB Snatch

    E.
    6 Rnd
    4' Run
    1' Rest

  • EASYWOD 25112019 Strength

    *pystypunnerrustekniikka (shoulder press)
    *vauhtipunnerrustekniikka (push press) / 3x5

  • Competition Workout

    B.
    Three rounds for time of:
    10 Power Snatches (135/95 lbs)
    20 Box Jumps (30″/24″)

    Rest exactly 5 minutes, and then…

    C.
    Three rounds for time of:
    15 Push Presses (135/95 lbs)
    15 Toes to Bar

    Rest exactly 5 minutes, and then…

    D.
    For time:
    Row 400 Meters
    20 Burpees Over the Erg
    Row 300 Meters

  • CF Seppä - Team WOD 13.2 Workout

    Teams of 2

    10 minutes to complete
    50 Calories
    50 Wall balls
    50 Db snatch
    50 Kbs
    Cap 10
    At 10 min mark:

    1-10 Deadlift 60/45

    10-1 Burpee over bar

    1-10 Power clean 50/35

    10-1 Box over jumps

    1-10 Shoulder to overhead
    10-1 T2B

  • Muscle & Power, AV1 Strength

    Tempo Back squat 4x6 reps (slow down, stop, fast up)

  • 4-14-17 Workout

    Tabata Arm Metcon Complex:
    Round 1: Swiss Bench & Chin Up
    Run 400 M
    100 Jump Rope
    Round 2: Swiss Skulls & Swiss Hammer
    Run 300 M
    200 Jump Rope
    Round 3: Banded Press Down & Banded Gorilla
    Run 200 M
    300 Jump Rope

  • 6/9/21 Workout

    Warm up(10)
    10 pik n grass
    10 high knees
    10 arm circles

    WRK(18)
    WRK for 18:00
    3 upright rows/ring rows/ pull ups
    6 push ups
    9 sit ups
    12 reverse lunge
    15 hvy jump rope

    Finisher
    30 double crunch
    1:00 butterfly stretch

  • 13.2.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.