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:
    10 – 1
    Barbell Rows (60/42,5 kg)
    Lateral Burpees

    – Goal: Challenging effort, unbroken sets of Rows

    Rx+: (70/50 kg) (2/1 Ring Muscle-ups after each set)

    TIME CAP : 10:00

    Extra:
    Side Plank
    Accumulate 90 sec/side

  • WOD Workout

    Emom 20

    1) 7-15 Burpeeta
    2) 6-12 Kp/kk (2x farmarikannossa) boxin ylitystä
    3) 7-15 Cal Konetta
    4) 5-10 Raakaleukaa

  • For time Workout

    For time:

    4 rounds:
    400m run
    20 wallball
    10 pull up

    For time Fitness:

    4 rounds:
    300m run
    15 wallball
    10 jumping pull up/ ring row

  • Part 1: Overhead Squat Workout

    5 Sets of 4

    *Score = Lowest weight used

  • Ylösalaisin kaverin kaa Workout

    With partner you go i go:

    30-25-20-15-10 power snatches 40/30
    30-25-20-15-10 synchro abmat sit-ups
    30-25-20-15-10 meters HS walk or 10-8-6-4-2 wall walks.

    TImecap 20 min.

  • Monday strength Workout

    ASS BLASTER

    20min EMOM:

    1) 5 Deadlift @60-70% 1RM
    2) 10m Front Rack KB/DB Walking Lunge (pick weight)

    Result= Total weight

  • Strength Strength

    Back squats with pause
    5x3 reps
    - 3 sec pause at bottom
    - add weight each set
    - find heaviest triple of the day
    - ask partner to count
    - NO rebounce
    - 2 mins rest

  • Morning Intervals Workout

    12x
    New start every 2nd minute

    A) 12/8 Cal. Row + 5 Burpee over rower

    B) 12/8 Cal. Echo Bike + 20 Double Unders

    C) 12/8 Cal. SkiErg + 10 GTOH 15/10kg plate

    D) 12/8 Cal. BikeErg + 10 Wall Ball

  • PART 2: ”Mind Games” Workout

    For Time [30 Minute Cap]:
    1800 Meter Run

    Directly Into...

    70 Power Cleans 40/30kg
    70 Lateral Barbell Burpees

    *Score = Time it takes to complete the workout
    *Partition Cleans & Burpees However

    Light Option

    1000m Run

    Directly Into...

    50 Power Cleans 40/30kg
    50 Burpees

  • 2rds for time Workout

    40/30 cal Ergo
    30 DB Snatch 22.5/15
    20 DB Facing Burpee