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

  • Partner WOD Workout

    Partner WOD

    For time
    600 m run (together)
    60 Wall Balls
    60 Toes-to-bar

    60 Calories
    60 Burpee-Box Jump Overs
    60 Single Arm DB Hang Clean & Jerk 22,5/15kg

    600 m run (together)
    60 Pistols
    60 Push-ups

    60 Calories
    60 Single Arm Devils Press 22,5/15kg
    60m Single Arm Overhead Walking Lunges 22,5/15kg
    Time - ⏱

    Max Calories until the clock hits 45minutes

  • Metcon Workout

    6 x 5min of work/ 2min rest

    A)
    row 1000/800m + rest of the time wall climb

    B)
    - run 800m + rest of the time devils press 25/15lbs

  • 3.9.2024 Triceps & Pull-Ups Workout

    5 Sets x Every 4:00

    5 Ring Dips
    5 Weighted Pull-Ups

  • Skill 05-09-2023 Workout

    EMOM x 5 MINUTES
    1 Dynamic Kip Swing or Kip Swing + 1 Kipping Pull-Up or 1/2 Pull-Up + 2 Chest to Bar Kipping Pull-Ups or Kipping Pull-Up
    OR
    3 x Strict Partner Assisted Chest to Bar Chin-Up

  • 29.8.2024 Active Recovery Workout

    50 minutes Of :

    5 Min Cardio ( HR Zone 1-2 )
    20 Wall Facing Handstand Fluters
    10 HS Plate Step-Ups
    5-10m Handstand Walk
    5 Min Cardio ( HR Zone 1-2 )
    2-4 RMU / BMU
    5 Sandbag Clean

  • For time Workout

    21-15-9
    Hang power snatches (34/52 kg)
    Box jumps (51/61 cm)

    Scaled WOD
    For time:
    12-9-6
    Hang power snatch
    Plate jumps
    – Step down from the plate

  • WOD Workout

    5 Rounds for time with a Partner:
    24 Double Unders*
    38 Toes to Bar
    4 Clean and Jerks @85/60kg
    400 Meter Run / 500m Row*

    *Double-unders and the Run are done at the same time. Do not move on to the next movement until both partners finish (i.e. both partners do the 24 reps of DU each round).
    *Toes to bar and Clean and jerks are done as one person working at a time.

    Timecap: 30:00

    Extra:
    Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s

  • EMOM x 32 Workout

    EMOM x 32

    1) row
    2) 10m walking lunge
    3) bike
    4) 5-10 ttb

  • 20.8.2024 "Duck Hunting" Workout

    AMRAP 6
    800m Run
    +
    AMRAP in the remaining
    1-2-3-etc. Power Cleans @ 80/60kg
    3-6-9-etc. Toes-to-bars

    Rest 2

    AMRAP 6
    800m Run
    +
    AMRAP in the remaining
    1-2-3-etc. Deadlifts @ 80/60kg
    2-4-6-etc. Bar-facing burpees

  • 3 kierrosta laadukkaasti Workout

    3 kierrosta laadukkaasti

    20 olkapään taputus lankussa
    12 vipunosto takaolkapäille
    15 istumaannousu