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

  • Triple P Workout

    5 rounds for time

    20 Pistol squats
    20 Push ups
    20 Pull ups

  • March Strength #3 Strength

    Barbell Back Squat 5x6
    Chin Up 5x max reps (if you can do more than 6, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)

    Set #1 is warm up/practice round
    3-3.5min rounds

    20mins

  • 12 min kahvakuulalla Workout

    12 min kahvakuulalla

    6+6 rinnalleveto
    6+6 vauhtipunnerrus
    12 gobletkyykky

  • SPIKED Sprintervals Workout

    AMRAP (aim for 8-10rounds)
    0.04 Curve sprint- directly into 5 burpee hurdle(small) hop overs
    Next heat goes as soon as person in front finishes Curve
    Rest while other 5 go (about 70-90 seconds)
    Aim to keep same finish time for all sets.
    Record fastest + slowest finish... Watch how pacing comes into play
    20min

  • Open 14.5 Workout

    21-18-15-12-9-6-3 reps for time of:
    Thrusters 42,5/30kg
    Bar over burpees (facing the bar)

    TC: 20min

    Cool down (salin ympäri):
    1. min: hölkkä, kantapäät peppuun
    2. min: hölkkä, polven korotukset
    3. min: hölkkä, kolikon poiminta maasta
    4. min: normi hölkkä
    5. min: kääpiökävely

  • Back Squat 3x4 reps Strength

    Back squat 3x4 reps
    -try to add more weight than with 5s.
    -same weight in all sets.

    Accessory:

    Split squat 2x15 reps
    -1min rest between

  • 3 rounds for time Workout

    3 Rounds for time:

    10m Double KB Front rack lunge
    20m Double KB Overhead Carry,
    30 V-ups

    -Use challenging weights.
    -This can be done also with plate.

  • 12 min Amrap Workout

    12 min amrap:

    10 USA Swings L1:24/16kg
    L2:32/20kg
    10 Burpees
    10 Pull-ups

    -pick a KB which you can do all the swings UB, even if you are tired.

  • Monster 310717 Workout

    Partner wod

    30min AMRAP

    20 Wall-ball
    20 KB Swings 24/16kg
    20 Sit-ups
    20 Split jumps
    20 Pull-ups
    20 Ring Dips
    20 Squats

    But break every 6 minute (6/12/18/24min) with a run around the box together.

    The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.
    Example
    Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, split jumps, ring dips. Round 2 would then switch with partner 2 starting with the wallball etc…

    (Jfr Monster 37/2016)

  • 3-position power snatch + OHS with 3 sec pause Strength

    3-position power snatch + OHS with 3 sec pause: floor, knee, mid hang and bottom of the OHS.

    -No heavy weights, step forward = no rep.