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

  • Saturday Partner Party Workout

    Partner Calorie hunt!
    4 x 5min ON / 2min OFF

    A. 50 Wallballs + Active hang in rack
    - max Cal. row
    (Partner 1 - Active hang in rack while
    Partner 2 does Wallballs. Share anyhow.
    When finished- max calories on rower.)

    B. 6 rounds of CINDY + Weightplate overhead 20/15kg
    - max Cal. Ski Erg
    (Partner 1 - 1 round of CINDY while
    Partner 2 holds 20/15kg weightplate overhead. Switch until 6 rounds completed. Then max Cal. on Ski Erg.)

    C. 6 rounds of :
    10 boxjumps - 10 KB Swing 20/16 - 10 Goblet Squats 20/16kg + WALL SIT
    - max Cal. on Bike Erg
    (Partner 1 completes 1 round while partner 2 wallsits.
    When completed - max Cal. on Bike Erg)

    D. 40 burpees over partner in plank position
    - max Cal. on Echo Bike
    (Partner 1 in plank position while partner 2 does burpees over partner. Share anyhow.
    When completed - max Cal. on Echo Bike)

    Nybörjarcoachen joina och insåg att 6 varv i B & C var väääääldigt optimistiskt planerat när lungorna o benen brann! 😅🔥Hupsis, bra kämpat gänget!

  • Warm up Workout

    Warmup
    4 rounds
    8 wallballs (14/10)
    8 pushups
    then
    normal warmup

  • Omatoimi lämmittely Workout

  • Superkids 10-13v WOD Workout

    5 kierrosta parin kanssa

    10 m kottikärrykävelyä / pari (20m)
    2 köysikiipeilyä / pari (4 vuorotellen)

  • Strength Strength

    Back squat 5x5

  • Double Death Workout

    Pre-WOD
    5X3 Bench (185#,195#,205#,205#,205#)

    WOD: On the Minute, every minute (max 10 minutes)

    -Death by Double Unders
    (Increase by 5 every minute)

    -Death by Sit Ups
    (increase by 5 every minute / increase by 3 w/ GHD)

    Post:
    Mobility/Stretch

    Round of 25 for DU's. Yeah, I know, sucks ... but for someone just getting DU's and arthritic feet, happy to progress. Gonna get there! No excuses ... get better.
    Round of 21 for sit ups using GHD machine. Finished right at 3,2,1 ... did not make round of 24. Finished off with a 1000M Row to recover.

  • 10min amrap: 7 hspu / 1 köysikiipeily Workout

    10min amrap:

  • Workout 14.3 Workout

    Complete as many reps as possible in 8 minutes of:
    135-lb. deadlifts, 10 reps
    15 box jumps, 24-inch
    185-lb. deadlifts, 15 reps
    15 box jumps, 24-inch
    225-lb. deadlifts, 20 reps
    15 box jumps, 24-inch
    275-lb. deadlifts, 25 reps
    15 box jumps, 24-inch
    315-lb. deadlifts, 30 reps
    15 box jumps, 24-inch
    365-lb. deadlifts, 35 reps
    15 box jumps, 24-inch

  • Oma kotihumppa Workout

    EMOM 25min
    10 clean and jerk 20kg
    25 du
    25 squat
    16 kettlebell snach alt.
    Rest

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15 Minutes

    A) Handstand Push-Ups (Any Style)
    B) Rope Climbs (Any Style)
    C) Handstand Walk/Wall Walks 
    D) Ring/Bar Muscle-Ups
    E) Double Unders
    F) Any Odd Object Movement