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

  • SPCOM08022020 Workout

    A
    A. Warm Up
    3' MB Glute Activation
    3 RND
    10 Single Leg Banded RDL (Per lato)
    10 Plate GTOH
    10 Squat Jump to Plate

    B
    B. Forza
    Back Squat
    5×5 @75%

    C. For reps
    AMRAP 8'
    5 Power Cleans 75/50kg
    25 DU

    D.
    Ogni 4' per 24'
    1000/800m Row
    rest 2'

    E. Forza
    Ogni 90" per 4 set
    8 Push Press
    Start 75%

    F. For Time
    Ogni 7' per 3 set 21'
    400/350m Row
    8 HSPU strict
    4 Deadlift 90% 1rm
    8 HSPU Kipping
    400/350m Row

    G. Skill
    3 Rnd
    5 Rope Climb
    Rest 3' ogni rnd

  • Accessory wod Workout

    4 sets:
    Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
    Rest 1:00
    15-20 Weighted hollow rocks holding a light plate overhead
    Rest as needed between sets

  • 2 kiekkaa Workout

    15m burpeehyppy
    15m selkäburpeehyppy
    20x heavy heilautus
    15+15m kärrynpyörä
    20x heavy heilautus
    15+15m yhen jalan pitkä hyppy
    20x heavy heilautus
    15+15m sivu akk

    20x heavy heilautus
    15m punn. asennossa kävelyetuperin+15mtakaperin
    20x heavy heilautus

  • Home Workout Workout

    4 Rounds For Time:
    18 Ten meter Shuttle Runs
    15 Burpees over an Object
    12 Toe Raises (Holding weight/post)
    15 Air Squats

  • Rintatankoon 4 RM Strength

    Weighted chest to bar pull up, 4 RM

    Use any grip you like.
    Stay strict!

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:

    50 Med ball cleans (20/14 lb)
    30 Push ups
    200 Double unders
    40 Med ball cleans (20/14 lb)
    20 Push ups
    150 Double unders
    30 Med ball cleans (20/14 lb)
    10 Push-ups
    100 Double Unders

    Share the work. One works, one rests.

  • Torstai Wod Workout

    Partner workout

    5x KB Stair walk 5th floor (2x 16kg / 2x 20kg)
    50cal Echo Bike
    100x Box jump over
    200x DU
    1000m Rowing

  • Rowing and muscle-ups Workout

    3 rounds for time of:

  • Tabata Style Workout

    4 rounds:
    20sec: 10m Shuttle Run
    10sec: rest
    20sec: High Box Jump
    10sec: rest

    2min rest:

    4 rounds:
    20sec: Split Jump (alternate)
    10sec: rest
    20sec: Double KBS (eyelevel)
    10sec: rest

    2min rest:

    4 rounds:
    20sec: TTB
    10sec: rest
    20sec: Push-Up
    10sec: rest

    RPE 3-5

  • SOLID Workout

    AMRAP10
    8 Box jump
    10 Jumping Lunges
    10 Medball
    20 Situp

    CORE
    A) Tabata
    - Plank

    B) Tabata
    - Hollow rock hold

    C) Tabata
    - Knee to elbow