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

  • Partner WOD Workout

    Partner WOD:
    14 min AMRAP:
    12 burpees
    6 push ups
    *alternate full rounds

  • March Strength DoubleDown Part 1 Strength

    Barbell Bench Press 6-6-4-2-2 (spot each other)
    P1: Side Plank Leg Raise 5x 10/
    P2: Angled Ab Rollout 5x 5/ (regular rollouts but slightly left then slightly right)

    3-3.5min (only enough rest to change weight)

    20mins

  • March Strength #3 Strength

    Barbell Back Squat 6-6-4-2-2
    Chin Up 5x max reps (if you can do more than 4, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate). Let's go bodyweight friends!

    Set #1 is warm up/practice round
    3min rounds

    18mins

  • "Randy" Workout

    ”Randy”

    For time:
    75 Snatches 35/25kg

    Timecap: 5 minutes.

    Accessory:

    Plank hold 5 sets of 1 min. Rest 30-60s between sets.

    Hip extension 5 sets of 1 min. Rest 60s between sets.

  • 16min AMRAP Workout

    16min AMRAP:

    20m KB Overhead + Front Rack Lunges (2x24/16kg)
    20 C2B
    20 Double KB Deadlift
    20 TTB

    Scale if needed. Protect your hands!

    RPE 3 to 4

    Use 2 KB, one is overhead and the another in front rack. Switch arms after 10m. Scale if needed.

    Target: 3+ rounds

  • Strength 05-06-2018 Strength

    1a) Floor Press: 1RM. Rest 60s.

    – Build to a max in 6-8 sets.
    – Beginner: 5 x 5, adding weight if form permits. Rest 90s.

    1b) Banded Face Pull-apart: Complete 10-15 Reps between sets of Floor Press.

    *Compare here

  • 40 min EMOM Workout

    *1 min 40 sec assaultbike, 20 sec rest
    *2 min 8-15 toes to bar (try to add one from the last week for each round)
    *3 min 40 sec ski/row, 20 sec rest
    *4 min 12-16 alternate leg pistol squats (try to add one from the last week for each round)
    *5 min rest

  • 3 rds for quality Workout

    For quality 3 sets

    40m DB OH carry / side
    D-ball hold 30 sec (heavy)
    Jumping lunges 20 reps (10/side)

  • Tabata this Workout

    ”Tabata This”

    -Tabata Row
    Rest 1 minute
    -Tabata Squat
    Rest 1 minute
    -Tabata Pull-up
    Rest 1 minute
    -Tabata Push-up
    Rest 1 minute
    -Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

  • EMOM Strength

    EMOM12
    1min: clean high pull x 5
    2 min: power clean x 5
    3 min: squat clean x 5

    Huom: käytä painoa jonka pystyt laadulla
    vetämään rinnalle sekä kyykkyyn, että raakana
    Huom: aloita kevyellä ja lisää kiloja mikäli haluat