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
    27-21-15-9
    Power Clean @60/43kg
    Ring Dip, Bar Dip, Hand Release Push-up or Push-Up variation

    Record weight, time and pushing variation you used.

    Timecap: 15 mins

  • Partner WOD Workout

    Partner WOD

    AMRAP 20
    30 Wall Balls
    30 Situps
    30 DB Snatches 22,5/15kg

    *at minute 5 – 30 Calories
    at minute 10 – 30 Calories
    at minute 15 – 30 Calories

  • WOD 20.11 Strength

    Push press 5 x 2 – 65% of 1RM (or 55-60% of 3RM)

  • WOD 31.7 Workout

    EMOM12:
    1: 15/12 cal row
    2: 10-15 T2B
    3: 14-20 DB/KB snatch
    4: rest

    Rest 2:00

    EMOM12:
    1: 20 wall ball
    2: 5-10 kipping HSPU
    3: 30-50 DU
    4: rest

  • WOD 18.12 Workout

    “Sky Hook”
    3 rounds for time
    20 hang power clean 40/30
    20 front squats
    20 push press

  • Pikkujouluchipper parin kanssa Workout

    100 kaloria laite
    80 seinäpallo
    60 synkro istumaannousu
    40 leuanveto, rintatankoon tai plaomiespunnerrus
    20 rinnalleveto 70/100kg tai 80-85%

    Aikaraja 25 min

  • Warm up Workout

    2 rounds
    2:00 ergo
    :30 bar hang
    :30 wall sit
    :30 plank hold

    Then movement testing, you can start workout on any move you like.

  • EMOM 8 Workout

    (4rounds)
    min 1 - Row or bike for 30-40sec @70-80%pace
    min 2 - Wall ball shots x 6-10reps
    Pareittain tämä, toinen aloittaa laitteella ja toinen pallolla.

  • Warm up Workout

    3:00 Ergo / Cardio
    10 hip bridges
    10+10 one leg glute bridge
    15 air squats

    then 2 rounds

    5+5 One arm DB Thruster @light/moderate
    10 kipping / Kip to swing
    15 plate hops
    :45 sec ergo work @ 80% pace

    then 2 rounds @working pace

    3 db thrusters
    4 toes to bars/hanging knee raises (scaled) / (Sit ups only for scaled masters)
    16 double unders / 24 single unders (scaled)

  • Cool down / omatoimi Workout

    2-3 min light cardio
    1 min russian baby maker streching
    1+1 min self hug strech
    1+1 min banded lat strech