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

  • AMRAP 12 Workout

    1-2-3-4… etc.
    Wall walks
    Power cleans (50/80 kg)

    Scaled WOD
    AMRAP 12:
    1-2-3-4… etc.
    Inchworm + push-ups
    Power cleans

  • Conditioning 12-10-2023 Workout

    PERFORMANCE
    EVERY 6:00 x 5 SETS
    400m Run/1½ Stairs
    20 Box Step Overs @61/51cm
    20 Sit-Ups
    3 Rope Climbs
    -Rest w/ Time Remaining-

    FITNESS
    EVERY 6:00 x 5 SETS
    300m Run / 1 x Stairs
    15 Box Step Overs
    15 Sit-Ups
    6 Strict Hanging Knees to Elbow / 3 Floor to Stand with Rope
    -Rest w/ Time Remaining-

  • Maastaveto 3 x 15 Strength

    Tehdään 1-2 lähestymissarjaa
    Lepää työsarjojen välissä 45-60s.

  • WOD Workout

    Emom 24

    1) 8-12 Boxin ylitystä
    2) 15-20 KK-heilautusta
    3) 10-20 Istumaannousua
    4) Lepo

  • Skill 10-10-2023 Workout

    ON A 10:00 RUNNING CLOCK...
    Practice Bar Muscle-Ups
    Options:
    - Strict Pull-Ups
    - Banded Strict Pull-Ups
    - Hips to Rig
    - (Banded) Bar Muscle-Ups

  • WOD Workout

    RX
    3 ROUNDS FOR TIME
    20 DB Floor Press @22,5/15kg
    25 Sit-Ups
    20 Kipping Pull-Ups
    -Into
    2 ROUNDS FOR TIME
    20 DB Floor Press
    25 Sit-Ups
    15 Chest to Bar Pull-Ups
    -Into
    1 ROUND FOR TIME
    20 DB Floor Press
    25 Sit-Ups
    10 Bar Muscle-Ups

    SCALED
    3 ROUNDS FOR TIME
    15 DB Floor Press @ light/medium
    20 Sit-Ups
    20 Ring Rows
    -Into
    2 ROUNDS FOR TIME
    15 DB Floor Press
    20 Sit-Ups
    15 Jumping Pull-Ups
    -Into
    1 ROUND FOR TIME
    15 DB Floor Press
    20 Sit-Ups
    10 Pull-Ups / Jumping / Ring Row
    RPE 7

    Timecap: 24 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Overhead Wall Stretch*
    20 Banded High Pulls
    10 Alt. Wrist Circles**
    -Rest as Needed b/t Sets-
    *Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
    **On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

  • WOD Workout

    6x 3min ON 2min OFF

    A)
    12/9 cal koneella
    8 Thrusteria 2x KP/KK

    B)
    10 C2B/Leukaa
    8 Valakyykkyä 35/25kg

    C)
    30 Tuplaa/60 Sinkkua
    8 Punnerrusta

  • C&J Complex Workout

    C&J Complex with empty barbell or light weight: (10-15min)
    1 Power clean (2s pysäytys vastaanotto asentoon) + 2 Thruster +
    1 Behind the neck split jerk (2s pysäytys vastaanotto asentoon)

  • Intervals Workout

    4 x AMRAP3
    Alt & B (2 x each)
    90s rest between amraps.

    RX:
    A)
    6/4 Cal row
    8 Dual DB C&J @2 x 22,5kg/15kg

    B)
    AMRAP of " Cindy"

    Scaled:
    A)
    6/4 Cal row
    8 Dual DB C&J @2 x 17,5-20/10-12,5kg

    B)
    AMRAP of " Cindy"

    Cindy = 5 Pull up + 10 Push up + 15 Air squat

    Skaalaukset:
    Pull up->jumping pull up
    Push up->kulmaa säätämällä esim. boksia vasten

  • Strength Workout

    Overhead Squats or Front Squats
    3x8
    Build to a Moderate+ weight and stay at that weight across all sets.