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

  • Conditioning 19-10-2022 Workout

    4 x 8:00 AMRAPs with a Partner
    Rest 2:00 Between each
    Complete in any order

    AMRAP 8:00
    15m/Each Meter Lateral Sled Pull (small sled)

    AMRAP 8:00
    Max Cal Bike/Row/Ski

    AMRAP 8:00
    30 Meter Sled Pull Backwards (big sled)

    AMRAP 8:00
    15m/each Meter Single Arm Front Rack Carry

  • Endurance WOD Workout

    • Aim for HR Zone 2-3
    • Low intensity and steady pace
    • Follow HR and scale as needed

    50min @ easy pace:
    30-40cal erg
    20m bear walk (forward + backward)
    40m sandbag bearhug carry (optional: double KB front rack carry)

    2-3min jump rope
    2+2 turkish get up
    8-12 strict knees to elbows

    30-40cal erg
    20 reverse lunge with stick
    8-12 kang squat with stick

  • Squat Clean x 1 Strength

    Go every 75s
    12 rds
    start 75%

  • The Incident Workout

    21-15-9 Cal Row
    15-12-9 Each Arm Single KB Overhead Walking Lunges @20/12kg

    • Rx+: 24/16kg
    • First Round: 21 Row Cals + 15 Lunge Left Up OH + 15 Lunge Right Arm OH
    • Cap 10:00

  • Strength Strength

    Push Jerk
    Build to a heavy 2 over 6 sets.
    - Sets of 4,3,2,2,2,2
    - Option: Technique work with sets of 4-6 reps

  • WOD 14.8 Workout

    Metcon:
    2 rounds for time
    9 S2OH 50/35
    15 airsquats
    21 abmat sit ups
    Rest 1:00
    21 abmat sit ups
    15 airsquats
    9 S2OH
    Rest 1:00

  • Tassut kohti tankoa 2 (034) Workout

    Emom9
    1. 5-8 Kipping toes to bar / kipping high leg raise
    2. 3-5 Strict toes to bar / strict high leg raise
    3. Rest

  • Strength Workout

    Close Grip Floor Press in Bridge
    Build to a heavy single over 8 sets. Rest 2:00+
    - Sets of 5,4,3,2,2,1,1,1,1
    Option: 6 x 4 moderate

  • EMOM 40 Workout

    EMOM 40 of your choise

    1. Arms
    2. Legs
    3. Core
    4. Cals.
    5. Rest
    • mix your own EMOM
    • reps/movements, it´s up to you
    • you can change movements half way if you like or go same to the end

  • WOD 4.6 Workout

    Metcon:
    3 rounds for time
    400m run
    30 slam/med ball squat 9/6
    10 push up