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

  • Basement Home Edition CORE (2.) Workout

    4 Rounds
    30-60s rest between rounds

    15 hollow rocks

    15 superman raises with 1s pause

    15 seated pike leg raise

    Scaling: Hollow rocks to Hollow tuck rock,
    Seated pike leg raise: Adjust your hands closer to your torso to make it easier and to make it harder place your hands as close as possible to your feet.

  • WOD Workout

    "LIFE IN HD"

    RX
    FOR TIME
    3 ROUNDS
    400m Run /500m row
    21 Deadlifts @100/70kg
    6-12 Strict Handstand Push-Ups
    -Then Immediately Into
    21-15-9
    KB USA Swings @24/16kg
    Kipping Pull-Ups

    Timecap : 22 mins

    SCALED
    FOR TIME
    3 ROUNDS
    400m Run /500m row
    21 Deadlifts @ moderate
    12 Hand Release Push-Ups / Knee Push-Ups
    -Then Immediately Into
    21-15-9
    KB USA Swings @ light
    Jumping Pull-Ups / Ring Rows
    RPE 9

    Timecap : 22 mins

  • "Chipper" Workout

    CONDITIONING

    For time:

    100 DU
    20 HSPU
    80 DU
    20m Single Arm Overhead Walking Lunge (10+10m 22,5/15kg)
    60 DU
    20 C2B
    40 DU
    20 Single Arm DB OHS (10+10)
    20 DU
    20 Burpee over DB

    RPE 3 to 4

  • 25.10.2023 Odd & Even Workout

    EMOM 10 ( Work 0:40 / Rest 0:20 )

    Odd : Max Calories Row
    Even : Max Double Unders

    Score : Total Calories & DU´S

  • OPTIONAL Workout

    Tabata plank hold
    8 x 20s ON /10s OFF

  • WOD Workout

    RX
    EMOM x 12 MINUTES
    1 Deadlift + 2 Power Cleans + 3 Front Squats
    MINUTES 1-4: 85/60
    MINUTES 5-8: 90/65
    MINUTES 9-12: 100/70

    SCALED
    EMOM x 12 MINUTES
    1 Deadlift + 2 Power Cleans + 3 Front Squats
    MINUTES 1-4: Light
    MINUTES 5-8: Add some weight
    MINUTES 9-12: Add a little more if technique is consistent
    RPE 9

    OPTIONAL COOL DOWN
    1-2 SETS FOR QUALITY
    200m Cool Down Walk
    10/10 Single Leg Glute Bridge-Ups
    10 Cat/Cows
    5 Bodyweight Jefferson Curls
    -Rest as Needed btw Sets-

  • Strength Strength

    Power Cleans
    8-6-4-6-4-2
    Touch and go reps
    Start Moderate and build to Heavy. The second wave should be heavier than the first.
    Week 2 of 5

  • Leuka ja pystäri 6 Strength

    3x
    3 Pystypunnerrusta nousulla v1
    4-6 Leukaa

  • WOD Workout

    RX
    AMRAP x 12 MINUTES
    25 Double Unders
    15 Wall Balls @9/6kg
    5 Box Jumps @75/60cm
    Goal: 6+ rounds

    SCALED
    AMRAP x 12 MINUTES
    50 Single Unders
    15 Wall Balls
    5 Box Jumps @ moderate height
    RPE 7
    Goal: 6+ rounds

    OPTIONAL FINISHER
    FOR QUALITY
    300/200 Alt. Box Step-Ups @60/50cm
    - Week 1 of 3 -- "Chad" Extra Credit

  • Back Squat Strength

    Build up to a heavy 4RM Back Squat
    +
    2x4 @85-90% of 4RM