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

  • Body Check Workout

    “Body Check”- for total reps
    4 minutes of Tabata for each movement
    Air Squats
    Sit-ups
    Push-ups
    Calorie Row

  • 25.7.2017 Workout

    Team of two:
    AMRAP 35
    80 2 for 1 wallball 9/6kg
    60 deadlift 120/90kg (both alteletes same time at barbell)
    40 syncronized burpees
    400 m run (both atletes same time)
    200 m run backwards (both atletes same time)

  • Long EMOM Workout

    Repeat the cycle 4 times.

    1 min row/ski/assault 10-15 cal
    2 min KB thruster 5-10 reps (kahdella kuulalla)
    3 min hollow rock 10-15 reps
    4 min box jump 10-15 reps
    5 min turkish get up w/db 4-6 reps alternating
    6 min rest

    Harjoitus kestää 24 minuuttia. Kolmen hengen ryhmissä, aloitus eri pisteiltä. Valitse toistomäärät päivän kunnon mukaan. Harjoituksen tavoite on olla ns. rauhallisempi setti.

  • 20min EMOM Workout

    20min EMOM:

    1) 10m 2xKB/DB overhead walking lunge
    2) 5-10 TTB

    Ohje: vuorominuutein tee 10metriä askelkyykkykävelyä kuulat tai käsipainot suorilla käsillä ja varpaita tankoon. Lepää aina jäljelle jäävä aika. Skaalaa taakkaa ja toistomääriä itsellesi sopiviksi.

  • 5 sets Running, DB OHS, TTB Workout

    5 rounds: Run 400m, 10 DB/KB Single Arm OHS, 10 TTB. Rest 3min between rounds.

    Ohje: tee viisi kierrosta ja lepää tasan kolme minuuttia kierrosten välissä. DB/KB valakyykkyihin laita kantakorotus alle, mikäli liikkuvuutesi ei vielä salli liikettä ilman. Käytä taakkaa joka on haastava, mutta saat tehtyä 10 putkeen. Voit vaihtaa kättä niin monta kertaa kuin haluat.

  • May Strength 2 Week 5 Strength

    Same rep scheme as week 1 , goal is more weight for equal number of reps.

    BB Front Squat 4x12
    Three grip Bent DB Row 4x4/
    Scap push ups from forearms 4x5 pause for 3 in both retracted and protracted positions.

    3:45 minute sets
    22 minutes

  • 40 min kestävyysintervallia Workout

    On a running clock:
    min 1-2 3 x 20 sec burpee, 20 sec off
    min 3 rest
    min 4-5 3 x 20 sec DU, 20 sec off
    min 6 rest
    min 7-8 4 x 15 sec burpee, 15 sec off
    min 9 rest
    min 10-11 4 x 15 sec DU, 15 sec off
    min 12-13 lepo
    min 14-19 3 x 20 sec bar over jump, 20 sec off, 20 sec cal row, 20 sec off, 20 sec thruster (42,5/30 kg), 20 sec off
    min 20-21 rest
    min 22-23 3 x 20 sec burpee, 20 sec off
    min 24 rest
    min 25-26 3 x 20 sec DU, 20 sec off
    min 27 rest
    min 28-29 4 x 15 sec burpee, 15 sec rest
    min 30 rest
    min 31-32 4 x 15 sec DU, 15 sec rest
    min 33-34 rest
    min 35-40 3 x 20 sec box jump, 20 sec off, 20 sec cal row, 20 sec off, 20 sec HSPU, 20 sec off
    Result: Reps (1 cal = 1 rep)

  • PartnerWOD, 30min AMRAP: Workout

    "I Go, You Go":
    100 Wallball + Front Rack Hold (heavy, badasses take bar from the ground),
    100 Burpee + Top of Deadlift,
    100 Sit-Up + Top of Ring Dip (ring support)

  • 10min AMRAP Workout

    1 Hang Power Snatch (40/30kg), 1 TTB,
    2 HPS, 2 TTB,
    3+3...

  • The Super 3! Workout

    In Teams of 3 complete the following;

    0-10 mins each Athlete finds 1RM C&J ( score is total KG, use 1 bar)
    Then perform for time;
    2km Team Run ( run as a team, leave no Basementee behind)
    150 Wall Balls (Karen standards!)
    150 Burpee box jump over 50cm
    2km Team Run

    40 Min Time CAP

    Workout notes; 150 wall balls and 150 burpee box jumps will be performed at the same time, so 2 athletes working and 1 resting. Switch as needed and use the male/ female standard on wall ball.