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

  • Intervals Workout

    4x
    New every 4th minute

    15-20/12-15 Cal.
    9 Burpee-Box Jump Overs
    6 Power Snatch 50/35kg

  • WOD Workout

    5x3min ON 1min OFF

    30 Tuplaa/60 sinķkua
    10 Kyykkyä
    10 Burpeeta

    *Jatka siitä mihin jäit.

    Tulos: kierrokset+toistot

  • Chipper Workout

    For time
    10 Handstand Pushups
    20 Burpee-Box Jumps
    30 Toes-to-bar
    40 Heavy DB/KB Snatches
    30 Toes-to-bar
    20 Burpee-Box Jumps
    10 Handstand Pushups

  • 150323 Keskiviikko Workout

    Easy pace workout

    AMRAP 40
    A) Easy row
    B) 2 rounds
    10 ring row
    10 DB box step-up 22,5/15
    10 push-up

  • Snatch and Jump Workout

    3 Rounds of
    12 Hang Power Snatches
    30 Double Unders
    12 Overhead Squats
    30 Lateral Jump over bar

    Rx: 42,5/30kg

  • Deadlift Strength

    Deadlift

    5x2 @90-95%1RM

  • Open Work Out 23.2 Workout

    23.2A:

    Complete as many reps as possible in 15 minutes of:

    5 burpee pull-ups
    10 shuttle runs (1 rep = 25 ft out/25 ft back)
    *Add 5 burpee pull-ups after each round.

    23.2B:

    Immediately following 23.2A, athletes will have 5 minutes to establish:

    1-rep-max thruster (from the floor)

    SKAALATTU

    23.2A:

    Complete as many reps as possible in 15 minutes of:

    5 burpees to target
    10 shuttle runs (1 rep = 25 ft out/25 ft back)
    *Add 5 burpees after each round.

    23.2B:

    Immediately following 23.2A, athletes will have 5 minutes to establish:

    1-rep-max thruster (from the floor)

  • BACK SQUATS 15.11.2022 Strength

    Back Squat 10x60%, 8x70%, 8x75%, 8x80%

  • WOD Workout

    5:00 Max Cal Row/Bike/Ski
    -Rest 1:00-
    AMRAP x 5 MINUTES
    2-4-6-and so on...
    Push Press @50/35kg
    Toes to Bar
    -Rest 1:00-
    5:00 Max Cal Row/Bike/Ski

  • Strength Workout

    3 SETS
    5 Push Jerk
    3-5 Pulling Reps
    Rest As Needed b/t Sets
    Progression: Kipping Pull-Up, Kip Chest to Bar, Bar Muscle Up

    • add weigh to the bar each round: Light start and build to final workout weight.