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

  • Hero wod Workout

    "Mark Klement"

    74-44-11 Reps for Time:
    - Burpees
    - Push-Ups
    - Sit-Ups
    - Air Squats

    This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

    At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

    The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

  • Conditioning 27-01-2022 Workout

    AMRAP 6:00
    30 Double Unders
    10 Alternating DB Snatch @ 50/35lbs

  • Etukyykky 6 Strength

    7x3
    V2

  • Bodybuilding Workout

    Bodybuilding 4-5 rounds:

    1) 3-10 strict pull up
    2) 8+8 DB/KB row
    3) 8 Double DB bench press
    4) 20 banded pull apart

  • WOD Workout

    AMRAP 12:00
    7 Sumo Deadlifts 100/70kg
    9 Burpees
    Rest 60s
    - Goal: Challenging effort! 4+ rounds

    Rx+: 125/85kg

    Extra:
    Banded Alphabet:
    2 x 1 each side. Rest 60s.

  • Push-up challenge (day 2) Workout

    Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps.
    Comment how did it go and the number of reps on the final set.
    Go back to day 1, if you couldn't finish it!!!

  • 7min Burpee Workout

    7min AMRAP

    Burpee

  • Keskiviikko 29.12. Workout

    Wod
    6 min emom
    Row 200/150m
    1 min rest/change
    6 min emom
    30s wall ball

  • KaveriWOD Workout

    "Batman & Robin

    One round each:
    A
    P1) 50 KBS 24/16kg
    P2) Plank hold
    B
    P1) 50 Box jumps 24/20”
    P2) Plate OH hold 20/10kg
    C
    P1) 50 Sit-ups
    P2) Bottom of a squat hold

    *In each section both partners must do 5 burpees if the hold is broken.
    Timecap: 26 minutes.
    "

    "KaveriWOD!

    Harjoituksen tavoite on mennä aikaa vastaan. Harjoituksessa toinen pareista pitää yllä jotain staattista pitoa sillä aikaa kun toinen työskentelee annettujen liikkeiden parissa. Molemmat pareista suorittavat vuorotellen annetut liikkeet läpi.

    Liikkeiden tulisi olla helpommanpuoleisia, joten räätälöinti sen mukaisesti, että liikkeet etenevät sutjakkaasti."

  • "MIND YOUR BUSINESS" Workout

    AMRAP 20:
    8 Alternating Dumbbell Snatches 22.5/15kg
    8 Toes to Bar
    250 Meter Row

    Light Option

    EMOM 20

    6-10 DB Snatch
    8-10 Knees Up
    30-40 sec Ergo
    Rest