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

  • Miron jumppa Workout

    5 rounds for time:
    400/320m row
    8 sandbag clean 150/100lb
    22m handstand walk

  • Inv. Performance 18.06.21A Strength

    Back Squat
    *Set 1 – 5 reps @ 65-70%
    *Set 2 – 3 reps @ 75-80%
    *Set 3 – 1 rep @ 85-90%
    *Set 4 – 6 reps @ 80%
    *Set 5 – 6 reps @ 80%
    *Set 6 – 6 rep @ 80%

  • Lunge - GHD - DB Press - DB Bench Strength

    3rnds

    10 steps walking lunge
    10 reps GHD situp
    08 reps inclibe bench press
    10 reps vipers

  • Nanorosso 10.09.21 Workout

    Amrap 18
    Buy in:30 cal assault bike
    Directly to:
    8 deadlift 100kg
    5 strict pull up
    3 wall walks
    At minute 5/9/13-12 cal assault bike

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for time of:
    25/20 Echo Bike Calories
    7 Thrusters @61/43kg

    Goal: Sub 15 mins

    B,
    For quality:
    Sled Drag@60/40kg 200 m
    Sandbag Bear Hug Carry 50/35kg 200 m
    Kettlebell Farmers Carry 2x24/16kg 200 m

  • Pe-pumppi Workout

    Amrap 10min:
    5 pull ups
    5+5 KB push-jerk
    15 squats

  • 17.7.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 beat swings

    Snatch grip barbell warm up

    Power Snatch
    Every 2:30 x 5
    1 rep @ 80% 1RM
    Before each rep you must complete 1 round of Cindy

    “Cindy”
    5 pull-ups
    10 push ups
    15 squats

  • Hs walk with burpees Workout

    EMOM20
    1. 8m hs walk
    2. 10 burpees
    3. 10m hs walk
    4. 12 burpees
    5. Rest

  • Casual throwdown workout 3 Workout

    Standard version:
    Amrap 12 min (you go-i go):
    8 pullups*
    8 alternating dumbbell snatches 22,5/15 kg*
    25 double unders
     
    Standard masters (40+) will use 20/12,5 kg in the dumbbell snatches.
    *Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on.
     
    Scaled version:
    Amrap 12 min (you go-i go):
    8 jumping pullups
    8 alternating dumbbell snatches 15/10 kg*
    25 single unders
     
    *Scaled masters (40+) will use 12,5/7,5 kg in the dumbbell snatches.
    *Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on. 
     
    Partners alternate rounds. This means that athletes need to perform an entire round before the next athlete continues. Hence, if you start a round, you have to finish it before the next athlete starts with their round. Score is the total number of reps completed in 12 minutes.