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

  • Sweaty af by Upo Workout

    4 rounds of:

    1500m row
    50 DU'S
    1 mile run
    50 WB's (20/14lb)

    Rest 3 mins between the rounds

  • Straddle Planche Progressions Workout

    Straddle Planche Progressions:

    1. Scapular shrug
      Use following template:
      3x3, 5x3, 3x6
      4x6, 4x9, 5x9r
      4x12, 4x15, 5x15

    2. Forearm plank

    3. Plank
      Use following template
      3x12, 5x12, 3x24
      4x24, 4x36, 5x36
      4x48, 4x60, 5x60

    4. Single arm plank
      Use following template
      3x6, 5x6, 3x12
      4x12, 4x18, 5x18
      4x24, 4x30, 5x30
      Perform with the coupled mobility exercise.
      For Quality

  • 18.4.2022 Basic ( Omatoimi ) Workout

    Strict Pull Ups

    5-5-3-3-2

    Use Weight / Rubber Band

    Send Off 3:00

  • Extra Credit 06-06-2021 Workout

    Resisted Nasal Breathing: 15 Breaths
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each

  • 18.4.2022 Basic ( omatoimi ) Strength

    Shoulder Press

    1 x 5 x 40%
    1 x 5 x 50%
    1 x 5 x 60%

    Send Off 2:30

  • WOD 17062015 Workout

    AMRAP 20 min:
    - 15 Deadlift (100/60 kgs).
    - 250 m run.
    - 7 over head lateral lunges (bumper @20/10 kgs).
    - 50 DU.

  • "Crazy Stairs" Workout

    For Time:
    10 Rounds of "CTB Cindy"
    50/35 Calorie Row
    30 Power Snatches (115/85)

    Kilos: 52/38

    1 Round of CTB Cindy:
    5 CTB
    10 Push-ups
    15 Squats

  • EASYWOD 14012019 Workout

    *Kippitekniikkaa renkailla
    *Rengas - muscle up progressio jalat maassa

    *Etunojapunnerrus
    *Abmat-sit up

  • Gymnastics EMOM Workout

    A: 5 x 5 Push Press

    B: 10 Min EMOM. Alt;
    A. 7 hspu
    B. 8 T2B

    2 Min Rest

    10 Min EMOM
    C. 150-200m Run
    D. 7 Ring Dip ( Push Up)

  • Conditioning Workout

    EMOM 30 mins
    Minute 1: 40s Bike for calories
    Minute 2: 40s Row for calories
    Minute 3: 40s Front Rack KB Carry for distance
    Minute 4: 40s Double Unders for reps
    Minute 5: 40s Burpees for reps

    Goal: 40s of consistent effort
    Output for bike/row should not drop meaning calorie count should stay the same for the entire 30mins