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

  • WOD 12.9 Strength

    Push press 5 sets of heavy singles

  • 12x 1min ON/1min OFF Workout

    12x
    1min ON/1min OFF

    6 Hang Power Cleans 60/40kg
    6 Bar over Burpees
    + AMRAP of: Squats

  • Static Quality Workout

    For quality:

    3x
    30sec Handstand Hold
    Rest 20sec
    30sec Top of Ring Dip
    Rest 20sec
    30sec Hanging in rack
    Rest 20sec
    30sec Hollow Hold

  • Gymnastics Strength EMOM 12 Workout

    EMOM 12

    Min 1: Strict chin-up 5-8 reps (tavoite UB)
    Min 2: 8 sec hollow hold + 8 v-ups + 8 sec hollow hold
    Min 3: Strict Ring dip complex 3 sec pause ylhäällä + 3 sekkaa jarruttaen alas + 3 sekan pause pohjassa 3-4 reps

    Kyseinen complexi tulee joka viikko tässä blokissa ja toistoja tulee joka viikko lisää eli ensimmäinen viikko ei missään nimessä feilureen saakka.

  • Pareittain köysikiipeilyä. Workout

    With a partner, complete

    20 rope climbs. Every min complete 5 strict burpees.

    Both partners do 5 strict burpees at the same time. Strict burpee is a burpee with a proper push up. Continue climbing after the burpees are done. Continue until you have completed 20 ropeclimbs together. The time that it takes to complete all ropeclimbs is the result from this workout.

  • The Big Sweat Workout

    a) EMOM12
    1 min: 10-15 burpee
    2 min: 15/12 cal row
    3 min: 15-18 kb swing 24/16 kg

    Rest 2 min, then

    b) 5 rounds for time
    8/8 KB hang clean 24/16 kg
    100 m KB farmers carry 24/16 kg (switch hand after 50 m)
    8 strict pull up

    Time cap 12 min

    Huom: valitse A-osioon semmoinen toistomäärä et pystyt elämään valintasi kanssa. A-osion ei ole tarkoitus olla "pahin ikinä".

  • 4.7.2018 Workout

    "Triathlon Pre-Workout"

    AMRAP 30
    First ten minutes KB snatches
    Second rowing
    Third running

  • Front squat Strength

    5x1 (75-95%+)

  • Grasping to gasping Workout

    10min EMOM
    Odd:
    3 Shoulder to overhead
    4 Burpee over the bar
    Even:
    3 Power clean
    4 Burpee over the bar

  • Fight gone bad Workout

    Three rounds of:

    Wall-ball 9/6 kg
    Sumo deadlift high-pull 35/25kg
    Box Jump, 20" box (
    Push-press 35/25kg
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.