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

  • Strength 24-08-2021 Workout

    Superset
    3 work sets!
    Single Arm Landmine Push Press x 6-8 each
    Rest 45s.
    Seated Band Row x 10 with pause each rep
    Rest 45s.

    • Build on last week if possible.

  • Conditioning 24-08-2021 Workout

    15:00 Practice. Rest as needed to keep quality high.
    Use the Same KB for all moves.

    KB Flow #1
    - 10 x KB Ballistic Rows
    - 5/arm x Single Arm Swings
    - 5/side x Squat + Rotational Press
    - 5/side x Clean to Reverse Lunge
    - 5/side x Single Arm Snatches

  • Duunarin wodit Workout

    AMRAP60
    In teams of 3

    Rx DB 17,5/22,5kg

    15 Box step over with DB
    15 DB Snatch
    15 HSPU / Hand release push ups
    15 WB
    15 Pull up/ Ring pull up / Ring row
    15 Burpee
    15 T2B / Knee raises
    15 Box jump/ Box step up
    15 DB Thruster
    15 Devil’s press

  • 30 Min EMOM Workout

    Alternate through
    1.5-8 strict pull ups
    2. SB or DB to the shoulder 4-8 reps
    3. 10-15 C2B
    4. 10-15m HSW
    5. Rest

  • ”12 Days of Christmas” Workout

    Metcon (time)

    For time:

    1 Sumo deadlift high-pull (75/55 lb)
    2 Thrusters
    3 Push press
    4 Power cleans
    5 Power snatches
    6 Kettlebell Swings
    7 Pull-ups
    8 Knees-to-elbows
    9 Box Jumps
    10 Double-unders
    11 Burpees
    12 Overhead squats

    Timecap: 30 minutes.

    ”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.”

  • 17122025 A Keskiviikko Strength

    Shoulder press
    In 15 minutes:
    Work up to 1RM

  • Doubles Workout

    3 Rounds of:
    7 Power Snatches 50/35kg
    10 Box Jumps
    +
    3 Rounds of:
    15 Overhead Squats 50/35kg
    10 Toes-to-bar

  • WOD-liiga elokuu: Sisu Workout

    For time:
    80 sync. thrusters
    80 cal row
    40 sync. thrusters
    40 cal row

    Time-cap: 15 min

    RX: 20/30 kg
    Skaalattu: 15/20 kg

    Thrusterit synkronoidaan yläasennossa. Soudun saa jakaa vapaasti. Kaikissa sarjoissa ja ikäryhmissä on samat kalorimäärät.

    Ensimmäinen tulos on ensimmäisen setin yhtäjaksoisesti suoritetut thruster-toistot. Toinen tulos on koko suoritukseen kulunut aika.

    IKÄRYHMÄT:
    Masters 50–59, 60+:
    RX: 15/20 kg
    Skaalattu: -

    Lajivideo, standardit ja tuloskortti löytyvät täältä.
    Video, standards and scorecard here.

  • BBF 041225 Workout

    A. 18 min for Quality
    8–10/arm Single Arm DB Benchpress
    10–12 Counterbalance Squats
    10–12 Bent Over DB Raises
    10–15 Banded Triceps Extensions

    Rest 3-4min

    B. EMOM 18
    1) 8–12 Burpee to target
    2) 45 sec Max Cal. Bike
    3) Rest
    4) 8–12 Double KB Thrusters
    5) 45 sec Max Cal. Row
    6) Rest

  • BBF 131125 Workout

    A. In a 6min Window
    1000/850m Row
    10 Burpee over rower
    +
    Max Cal in the remaining time

    Rest 2min

    B. EMOM 6
    1) 5-8 Double KB Hang Clean & Jerk
    2) 5-8 Strict Pullups

    Rest 2min

    C. AMRAP 6
    3 Wall Walks
    9 Pushups
    27 Squats

    Rest 2min

    D. Max Cal Bike in 6min

    Rest 2min

    E.EMOM 6 (40/20)
    1) Ski
    2) Plank hold

    Rest 2min

    F. 6min for Quality
    With Double DB
    10/10 Bent over Rows
    10/10 Hammer curls
    10/10 Presses