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

  • 5.11.2023 EasyWod Workout

    5 Giant Sets :

    15 Banded Lat Pull Down
    14 Biceps Curls, Alternating

    Go Every 4:00

  • 11.2.2023 Damn Diane Workout

    3 Rounds For time

    15 Deadlifts 142,5/92,5kg ( Max 75% @ 1 RM )
    15 Strict Deficit HSPU 3.5"'/2"

    TC 10

    • If HSPU are your jamn, go big here and aim to break the deads.

    • If dead are your jamn, go big on the deads and break the HSPU.

    • The key here is to keep your breaks short.

  • 18.4.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • OPEN PREP // 24.2 ish Workout

    20 min amrap

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E6MOM x 5-6
    20 burpee variation of your choice

    • remaining time easy bike PK 1-2

    (burpee over bar, burpee to bar, over box,facing etc..)

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • 17.3.2024 AMRAP'S Workout

    2 rounds:

    AMRAP6

    6 x shuttle runs (1 rep = 7,5 + 7,5 = 15m)
    8-10 x T2B's
    3 x wall walks

    Rest 1:30 between amraps

  • Optional Workout Workout

    5 rounds for quality of:
    1 Seated Legless Rope Climb 4m
    10 DB Bench Presses 25/17,7kg
    15 Abmat Butterfly Sit-ups

  • Main site 20231212 Workout

    For time:
    12 wall walks
    10 wall-ball shots
    9 wall walks
    10 wall-ball shots
    6 wall walks
    10 wall-ball shots
    3 wall walks
    10 wall-ball shots

    ♀ 14-lb ball to 10-ft target
    ♂ 20-lb ball to 12-ft target

  • 28.9.2024 Warmup Workout

    3:00 Jog / 3:00 Echo@ easy
    2:00 Run / 2:00 Echo @ moderate
    1:00 Run @ moderate hard
    +
    2 Rounds
    8 Goblet squats (slow tempo)
    5 Scapular pull-ups
    5/side Bottom-up KB presses
    0:10-0:20 Hollow hold
    0:10-0:20 Arch hold
    +
    Build to workout weight for overhead squats
    – Kipping Toes-to-Bar Complex – 1-3x between sets
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    1-2 Rounds @ workout weight
    200m Run
    6 Overhead squats
    6 Toes-to-bars
    12/8 (cal) Echo bike

    – Rest 0:30 between rounds –

  • FUNCTIONAL BODYBUILDING Workout

    Strength:

    A, 4 sets:
    Goblet Band Spanish Squat x 12
    DB Sumo Squat w/ pulse x 8 @mod-heavy

    B, 3 Sets:
    Seated Single Leg KB Tibialis Raise 10/10 @light
    Single Leg DB Calf Raise 10/10 (elevated) @light

    WOD:
    Kettlebell AMRAP 10 MINS
    2-4-6-8…
    KB Deadlift
    KB Russian Swing
    KB Goblet Squat
    KB Goblet Lunges

    RX: @24/16