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

  • Endurance WOD Workout

    On the 0:00
    5 rounds:
    30 double unders
    10 DB push presses 30/20 lb

    On the 10:00
    5 rounds:
    10 box jumps
    15 sit ups

    On the 20:00
    5 rounds:
    8 push ups
    10 thrusters 25/15 kg

    On the 30:00
    5 rounds:
    10 KB deadlifts 2 x 24/16 kg
    10 wall balls 9/6 kg

    8 min time cap per set.

  • Extra Credit 28-11-2021 Workout

    • Biphasic Hip Flexor Stretch x 30s each
    • Active Straight Leg Raises x 10 each
    • Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

  • Conditioning Workout

    Partner workout

    For time

    3 rounds of
    30 plate G2OH @20/15kg
    30 m waiters walk each person
    30 m bear hug plate walking lunge each person ( switch every 10m)

    Timecap: 9 mins

    REST 3 mins

    For time
    2 rounds of
    60 plate squat @20/15kg
    60 double under each
    60 chest to plate push ups

    Timecap: 9 mins

    REST 3 mins

    For time
    1 round of
    90 T2b
    90 partner assisted sh. taps in HS hold
    90 plate truster @20/15kg

    Timecap: 9 mins

  • Conditioning Workout

    A:
    5X2 Minute Amraps
    30 Double unders
    15 perfect push ups
    Max rep medball cleans in the remaining time.
    Rest 1 minute between sets.

    B:
    5x2 minute Amrap
    1 round of dumbell " DT"
    12 DB Deadlifts @2x22,5/15kg
    9 Hang power cleans
    6 jerks
    Max rep T2B in the remaining time.
    Rest 1 minute between sets

    ALTERNATE A & B!

  • Kuntopiiri Workout

    Kuntopiiri 48-84 x 1min

    40sek työ / 20lepo

    KB deadlift
    Ring row
    Box step up
    Push up
    Plank
    REST

  • FUNCTIONAL 2.5.2022 Workout

    15 mins (45s. ON, 15s. OFF)

    1.burpee
    2.KBS
    3.box jump

  • Thursday 10.3.22. Workout

    Rest Day and Open 22.3 +++? to be announced at this evening.

  • 6/15/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    WRK(24)
    WRK 6:00 REST 1:00 x3
    12 sumo deadlift + high pull
    ten meter broad jump
    12 hand release push ups
    ten meter run
    24 toe taps
    12 tricep dips or tricep kickbacks

    Finisher
    50 double crunch
    1:00 IT stretch

  • 12/23/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    WRK(30)
    5 giant sets
    10 hammer curls
    10 upright row
    10 tricep kickbacks
    10 straight leg deadlift
    100m farmer's carry
    rest no more than 2:00 between rounds

    Finisher
    30 double crunch
    1:00 samson stretch

  • Conditioning Workout

    4 x 5min - 3min rest between sets.
    alt. a & b
    A) ergo @70-75% effort
    B) 8 kb swing + 4 burpee over kb + 10 sit up

    Rpe 3-3.5