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

  • Thruster Strength

    On the 2:00 x6
    3 Thrusters (from the ground)

    • Sets 1-3: 60% / 64% / 68%
    • Sets 4-6: Build to a heavy sets of 3.

  • WOD Workout

    For Time:
    21-18-15-12-9-6-3
    T2B
    Dumbell Snatches @22,5/15kg

    TC: 14'

  • Cooler Workout

    3rds:

    10 squat
    5 hollowrock
    10 KB sdhp
    5 archrock

  • 11/3/20 Workout

    Warm up(10)
    3rds
    20 big arm circles
    10 pik n grass
    20 jax
    5 walkouts

    WRK(16)
    Complete the following on the minute for 16 mins:
    4 jing jang(5 yard suicide)
    20 heavy jump rope
    4 air squats

    Finisher
    1:00 six inch hold
    1:00 butterfly stretch

  • EASYWOD 24022020 Workout

    EMOM 12

    *Even: 3-5 single leg long jumps / leg
    *Odd: 5-7 strict toes to rings / leg raises

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • WOD Workout

    5 rounds for time;
    8 Pistols each leg (alternating)
    6/4 Cal Bike/Row/Ski
    4 Man-Makers @22,5/15kg

    RX+: 1-4 Ring Muscle-ups after each round
    Scale pistols: Self assisted, to box, DB Front Squat
    Timecap : 15:00 mins

  • Strength Workout

    Walking lunges 4x30m
    Dumbell row 4x8-8

  • Rush Workout

    A/
    2 rounds of :
    40 DU
    14 C2B
    15 OHS @50/30kg
    14 T2B
    TC: 15'

    B/
    12-10-8-6-4-2
    Def HSPU
    6-5-4-3-2-1
    Squat Snatch (Weight is growing after each sets! Suppose to be heavy @ the end! F.e: 35-40-45-50-55-60 kg for Men; 20-25-30-35-40-45 kg for Women)
    TC: 20'

  • Fitness Workout

    A.
    Four sets of:
    Push-Press x 6-8 reps
    Rest 60 seconds
    Side Planks x 30 seconds each side
    Rest 60 seconds
    Strict Supinated-Grip Pull-Ups x 5 reps @ 3111
    Rest 60 seconds

    B.
    600 Meter Partnered Farmer’s Carry

    Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.