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 Workout

    RX
    FOR TIME
    20 Sumo Deadlifts @50/35kg
    40 Back Rack Alt. Lunges
    60 Russian KB Swings @32/24kg
    40 Back Rack Alt. Lunges
    20 Sumo Deadlifts

    Timecap: 12 mins

    SCALED
    FOR TIME
    20 Sumo Deadlifts @ light
    40 Back Rack Alt. Lunges
    60 Russian KB Swings @ light
    40 Back Rack Alt. Lunges
    20 Sumo Deadlifts
    RPE 8

    Timecap: 12mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    :30/:30 Half Pigeon or Figure 4 Stretch
    15 Glute Bridge-Ups
    1:00 Glute Bridge Hold
    -Rest as Needed b/t Sets

  • Birthday Beatdown Workout

    3min to perform
    10 x Heavy Front Squat
    15 x Box Jumps
    Rest remaining time
    4 Rounds

  • Windoubles Workout

    4 Rounds
    3min time windows
    10 x Pull Up
    12 x Push Press
    Remaining time Double Unders
    1min rest between rounds

    Challenging weights.

  • Doublefest Workout

    Unbroken sets
    5 x Double Unders
    10 x Double Unders
    15 x Double Unders
    20 x Double Unders
    25 x Double Unders
    30 x Double Unders
    35 x Double Unders
    40 x Double Unders
    35 x Double Unders
    30 x Double Unders
    25 x Double Unders
    20 x Double Unders
    15 x Double Unders
    10 x Double Unders
    5 x Double Unders
    30min Time Gap

  • WOD Workout

    AMRAP 5:00
    1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

    Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

    Banded Facepull-apart: 100 quality reps.

  • La partner workout Workout

    For time you go, i go ”From top to bottom and back”

    60 Front squat @50/37,5kg
    70 wall ball
    50 T2B
    60 sit ups
    40 hang power cleans @50/37,5kg
    50 STOH @50/37,5kg
    30 burpee pull ups (RX: 15cm)
    40 Plate snatch 20/15kg
    20 x Muscle up/ C2B / Pull up

    TC: 45 min.

  • WOD Workout

    3x 6min AMRAP 2min lepo

    1)
    6 Etukyykkyä 2x kp/kk
    2-4-6-8-10... Seinäkävelyä
    (skaalaus: lankussa korokkeelle askellus)

    2)
    6 Korkeaa boxihyppyä
    2-4-6-8-10... Istumaannousua

    3)
    6 Mavea 70/50kg
    2-4-6-8-10... Tangon yli burpeeta

  • Front Squat Strength

    Front Squat (recovery sets)

    3x3reps @70%
    (Go every 75-90sec)

  • AMRAP 40 Workout

    AMRAP 40

    2 Rounds of:
    5 Pullups
    10 Pushups
    15 Sit-ups
    20 Squats
    +
    25/18 Calories
    +
    2 Rounds of:
    6 Single Arm Devils Presses 22,5/15kg
    12 Box Jumps
    18 KB Swings 24/16kg
    +
    2 Rounds of:
    10x7,5m Shuttle Run
    15 Wall Balls

  • Triplet Workout

    For time
    21-18-15 Pullups
    15-12-9 Burpee over bar
    9-6-3 Power Snatches 60/40kg