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

  • Du+B Workout

    DU 4 min
    1 min pal
    Burpee 4 min
    1 min pal
    Juoksu/soutu 4 min

  • Double-Time Workout

    Pre-WOD:
    -Find 1 Round Max Back Squat
    -Find 1 Round Max Strict Press

    WOD - 5 Rounds For Time:
    -10 HSPU
    -50 Double Unders (modification= 4 burpees + 50 singles)
    (12 minute cap)

  • Laatujunppailua Workout

    3-5 kierrosta laadukkaasti:
    8 toes to bar
    8 pistol squat
    20 supermans
    8 marine push ups

  • Emilia Workout

    For time:
    20 unbroken DU
    2 legless rope climb
    10 m farmer walk + trap bar deadlift (100 kg/ 75)
    (2 m = 2 DL, 4 m = 4 DL, 6 m = 6 DL, 8 m = 8 DL, 10 m = 10 DL)
    20 unbroken DU
    10 HSPU
    10 C2B
    10 Wall ball (11 kg/ 9 kg)
    20 unbroken DU

    Time cap 20 minute.

  • Performance Workout

    A.
    “Gymnastics Challenge”
    Complete as many reps as possible for each of the following:
    2 Minutes of Muscle-Ups
    Rest 60 seconds
    2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
    Rest 60 seconds
    2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
    Rest 60 seconds
    2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
    Rest 60 seconds
    2 Minutes to establish a max effort L-Sit Hold
    (you only get one attempt to hold for as long as possible)

    B.
    Every minute, on the minute, for 21 minutes:
    Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
    Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
    Minute 3 – 10 Toes to Bar

  • PARTNER WOD 180415 Workout

    For Time :
    5 Km Row (switch)
    ► 50 Sit Ups
    ► 20 Pull Ups

  • 12min AMRAP: presses and chest-to-bar pull-ups Workout

    12min AMRAP:
    3 press (60%1RM), 3 chest to bar pull-up,
    5 press, 5 C2B pull-up,
    7 press, 7 C2B pull-up
    3 press, 3 C2B pull-up,
    5 press, 5 C2B pull-up,
    7 press, 7 C2B pull-up

  • WOD 280415 Workout

    A.M.R.A.P. 15'
    ► 12 Sumo DeadLift
    ► 09 Get Up
    ► 06 Push Ups

  • voimistelu Workout

    harjoittele 20min:
    -käsilläseisonta progressiot
    -muscle up
    -ring dip
    -skin the cat

  • Deadlift Strength

    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%
    *Set 5 – 2 reps @ 85%