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

  • 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.

  • Morning Intervals Workout

    4x
    New start every 8th minute

    20/15 Cal Row
    15 Box Jump Overs
    20/15 Cal SkiErg / Echo Bike
    20 KB Swings
    15 Wall Balls

  • Etukyykkyproge 4 Strength

    5x4 V2

    *Samalla kuormalla

  • 100223 Perjantai B & C Workout

    B) "Grettel"
    10 rounds for time
    3 clean & jerk 60/42,5
    3 bar-facing burpee

    C) Upper back accessory 3 rounds
    15s crawl + 15s breast stroke + 15s
    arm lifts + 15s arm lift hold + 30s rest

  • ”Tenacious” Workout

    AMRAP 10:
    1-2-3-4-5... Rope Climb
    5-10-15-20-25... Wall Balls

    KILOS: 9/6

  • WOD Workout

    5 ROUNDS FOR TIME
    4 Kipping C2B
    6 Hang Power Snatches @52/35kg
    12/10 Cal Bike/Row/Ski
    4 Kipping C2B
    3 Hang Power Snatches

    Timecap:18 mins

    RX+: bar mu 3-3