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

  • For time Workout

    1 Round:
    (w/ partner)

    800m Run
    80/60 cal Bike / Row
    80 Toes to Bar
    80 Box Step-Ups (w/ Dumbbell: 22.5/15kg)
    80/60 cal Bike / Row
    800m Run

    (Time cap: 25min.)

    • Ohjeistus:
    • Molemmat Parista juoksee samaan aikaan.
    • Loput liikkeet/toistot saa jakaa vapaasti.
    • Box stepeissä käsipainoa saa kantaa vapaalla tyylillä.

  • Tiistai WOD Workout

    Handstand walk practice (20min):
    Shoulder activation
    Shoulder blade push up
    Wall walk
    HS walk with partner

    2 rounds / spot
    60sec on 30sec off
    Bike / Row
    Wall ball
    Box jump
    Double under

  • Main site Monday 240708 Workout

    For time

  • Extra Credit 27-12-2020 Workout

    Weighted straight leg sit-ups: 80 reps AFAP.
    +
    - Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Gymnastic capacity Workout

    AMRAP 1:30:
    12 Bar-Facing Burpees
    Max Ring Muscle-Ups

    Rest 1:30

    AMRAP 1:30:
    9 Bar-Facing Burpees
    Max Ring Muscle-Ups

    Rest 1:30

    AMRAP 1:30:
    6 Bar-Facing Burpees
    Max Ring Muscle-Ups

    Rest 1:30

    AMRAP 1:30
    12 Bar-Facing Burpees
    Max Bar Muscle-Ups

    Rest 1:30

    AMRAP 1:30
    9 Bar-Facing Burpees
    Max Bar Muscle-Ups

    Rest 1:30

    AMRAP 1:30
    6 Bar-Facing Burpees
    Max Bar Muscle-Ups

    • Ohjeistus:
    • Suorita ensin aina yleisliikkeet, jonka jälkeen loppuaika tehdään Ring/Bar Muscle uppeja.
    • Ensimmäiset 3 kierrosta renkaissa, loput 3 tangossa.
    • Mikäli et tee Muscle uppeja, voit tehdä ensin 3 kierrosta rinta tankoon leuanvetoja (C2B) ja viimeiset 3 kierrosta perus kippi leukoja.
    • Voit myös tehdä ensin bar MU ja sitten C2B.

  • Conditioning Workout

    A
    EMOM 16
    Minute 1: 30s Up downs
    Minute 2: 30s Glute Hip Thrust
    Minute 3: 30s Flutter Kicks in Hollow
    Minute 4: 30s Jump Squats

    B,
    Conditioning ( GO outside ! )
    For time:
    30-20-10
    DB Hang Power Snatch each arm@22,5/15kg
    *200 meter run after each round

    Timecap: 12 mins

    Consistent pace, run should feel similar each round and be similar pace

  • Conditioning Workout

    EMOM 30 mins
    Minute 1: 40s Bike for calories
    Minute 2: 40s Row for calories
    Minute 3: 40s Front Rack KB Carry for distance
    Minute 4: 40s Double Unders for reps
    Minute 5: 40s Burpees for reps

    Goal: 40s of consistent effort
    Output for bike/row should not drop meaning calorie count should stay the same for the entire 30mins

  • Perjantai WOD Workout

    Snatch technique + Build up hang snatch

    E2MOM 8
    1. 6x Hang Snatch
    2. 12x DB Snatch alt.

    4 Rounds for time:
    20x Push up
    20x Sit up
    20x Air sq
    TC: 10min

  • WOD 19.11.2021 Workout

    3 rounds for quality
    2 rope climbs
    10 ring push ups
    5 pass throughs
    2 wall climbs

  • 18.4.2022 Basic ( omatoimi ) Strength

    Shoulder Press

    1 x 5 x 40%
    1 x 5 x 50%
    1 x 5 x 60%

    Send Off 2:30