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

  • WOD Workout

    For time :
    15-12-9
    Deadlift @100/70kg
    HSPU kipping
    Burpee over the bar
    Timecap: 14 mins

    OPTIONAL COOL DOWN
    2 sets
    30"/30" pidgeon stretch
    45" banded pull through
    30"/30" open book

  • AMRAP 12 Workout

    AMRAP 12
    3 Burpee over bar
    9 Deadlifts 120/80kg
    18 Toes-to-bar

  • Snatch Strength

    Power snatch + snatch: x5

  • Strength Workout

    Push Jerk
    5 sets x 5 reps @60%
    *Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets at RPE 6.
    (Week 2 of 8 Oly Cycle)"

  • Strength Strength

    ON A 10:00 RUNNING CLOCK...
    Build to a 3-Rep Moderate/Heavy Thruster
    Take bar from rack

  • Strength 05-07-2023 Workout

    PERFORMANCE
    Overhead Squats
    4 sets x 6 reps; Rest 2 min

    FITNESS
    Front Squats
    4 sets x 6 reps; Rest 2 min

    *Keep weight Moderate across all sets.
    (Week 1 of 8 Oly Cycle)

  • 140223 Tiistai Workout

    Ystävänpäivän paritreeni!

    18min AMRAP
    12 wall ball 20/14
    10 toes to bar
    8 burpee box jump over 60/50

    You go, I go (full rounds)

  • 25 min EMOM Workout

    Alternate
    1. Dball or sandbag to shoulder 4 reps
    2. 10 strict hspu
    3. 5-8 bar MU
    4. 50 double unders
    5. Rest

  • ”Reidet” Workout

    Aikaa vastaan:

    • 10 takakyykky (N 60kg / M 85kg)
    • 50 swingi (ven.)(N 24kg / M 32kg)
    • 20 etukyykky (N 42,5kg / M 60kg)
    • 40 boksihyppy 50cm
    • 30 valakyykky (N 25kg / M 35kg)
    • 30 T2B – varpaat tankoon
    • 30 valakyykky (N 25kg / M 35kg)
    • 40 boksihyppy 50cm
    • 20 etukyykky (N 42,5kg / M 60kg)
    • 50 swingi (ven.)(N 24kg / M 32kg)
    • 10 takakyykky (N 60kg / M 85kg)

  • Strength Workout

    EMOM x 6 MINUTES
    MIN 1: 5 Overhead or Front Squats*
    MIN 2: 100m Run
    *Start light and build up to or past workout weight.