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

  • CONDITIONING Workout

    For time:
    45 Wallball
    20 TTB
    30 Wallball
    15 TTB

    RPE 3 to 4, not all out
    Target <7min

  • WOD 03/05/22 Workout

    FOR TIME 15'
    100 WALLBALLS 9/6
    100 PUSH-UPS
    100 MEDBAL BOX STEP OVER
    PARTIONED THE REP AS WE NEDD

  • Conditioning Workout

    3 rounds each / YGIG

    10 KB over Burpee + 12 Lunges (2 x KB 24/16kg)

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    2 Rounds:
    20-30sec Active/Passive Hang
    5-10 Down Dog to Cobra video

  • Main site Monday 220214 Workout

    For time

    • 10 single-leg squats
    • 20 double-unders
    • 20 single-leg squats
    • 40 double-unders
    • 30 single-leg squats
    • 60 double-unders
    • 40 single-leg squats
    • 80 double-unders
    • 50 single-leg squats
    • 100 double-unders

  • 4.5.2023 Snatch & Clean Jerk Workout

    WARM UP + TECHNIQUE 10-15min

    SNATCH
    1@climb to the maximum of the day, pal 2min

    CLEAN + SPLIT JERK
    1+1@climb to the maximum of the day, pal 2min

  • 10min amrap: katkarapukyykky (shrimp squat) Workout

    10min amrap: katkarapukyykky (vuorojaloin)

  • 5/25/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    WRK(24)
    WRK 5:00 REST 1:00 x4
    5 push ups-tempo two secs dwn, two secs up
    modify push ups as needed
    10 sit ups
    20 breakdancers
    10 reverse lunge + crossbody crunch
    5 bent over row/ring row/pull ups choose

    Finisher
    20 kneeling crunch
    1:00 butterfly stretch

  • “Press Pause” Workout

    For Time:

    3 Rounds of “Cindy”
    12 Clusters (135/95)
    3 Rounds of “Cindy”
    9 Clusters (135/95)
    3 Rounds of “Cindy”
    6 Clusters (135/95)

    Rest 2 Minutes

    1 Mile Run

    Kilos – (61/43)

  • Conditioning Workout

    1) 12 min Amrap
    3 Wall walk
    6 Dbl DB thruster@15/10kg
    9/12 cal Row

    Rest 3'

    2) 12 min Amrap
    3 Kipping HSPU/sc : box push up
    6 Dbl DB devil press@15/10kg
    9 Kipping pull up