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

  • AMRAP 5 Workout

    AMRAP 5

    max reps kbs
    *15 air squat
    every time you drop kb

  • Conditioning Workout

    EMOM16:
    1) 50s erg @ moderate
    2) *1 round of cindy
    3) 50s erg @ moderate
    4) 6-8 DDB devils press 2x50/35lb
    *5 pullup, 10 pushup, 15 airsquat (scale: 3 pullup, 6 pushup, 9 airsquat)

  • Rowing assessement (LM) Workout

    2,4,6,12,or 20 min continuously
    Or 10,15, 20 min for meters

  • Accessory Workout

    2-3 rounds:

    6-8/6-8 single leg landmine rdl
    6-8/6-8 landmine curtsy lunge
    6/6 landmine rotation

    Liikkeet parin kanssa ygig laatua vastaan.

  • ”Full House” Workout

    ”Full House”
    20min parin kanssa

    10 raaka rinnalleveto 84/61kg
    10 rinta tankoon
    10 kp tempaus 22,5/15kg
    10 varpaat tankoon tiukkana
    100 tuplanaruhyppy

    Toistot saa jakaa vapaasti

  • 12 Days of Christmas Workout

    1 ring/bar muscle up*
    2 sumo deadlift high pull 35/25 kg
    3 push press 35/25 kg
    4 power clean 35/25 kg
    5 front squat 35/25 kg
    6 ketllebell swing
    7 pull ups
    8 toes to bar
    9 box jump
    10 double unders
    11 burpees
    12 kb/db overhead lunges

    *Skaalaus muscle upille: hyppy muscle up/ mu kumpparilla, chest to bar/ pull up / raaka leuka kumpparilla tai ilman/negatiivinen leuka. Valitse skaalaus niin että se on tarpeeksi haastava

    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • HSPU week 3 Workout

    8 Min EMOM.
    10% + 2 reps from test.

    Please stick to this. So it's 8 minutes! Same reps each minute and +2 from 10% of your test.

  • 20 Min Amrap Workout

    In pairs YGIG
    20 DB medball incline floor press 2x22.5/15kg
    12-16 chin ups
    20 push ups
    20 bicep curls

    Split reps 50/50 ygig as you go through

  • Front Squat Strength

    Front Squat
    5x4x85%
    Lift Every 3min

  • 4x 2min ON/2min OFF Workout

    4x 2min ON/2min OFF

    alt A and B

    A.AMRAP 2
    2 Wall Walks
    8 Pullups
    12 DB Snatches

    B.In a 2min window
    20/15 Calories
    10 Thrusters 42,5/30kg
    +
    Max reps of Burpee over bar in the remaining time