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

  • Intervals Workout

    4 x AMRAP2
    Alt A & B (2 x each)
    2min rest between amraps.

    RX:
    A)
    6-8 T2B
    10 Wall ball @9/6kg

    B)
    1-2 Rope climb
    6 Alt. devils press @22,5/15kg

    Scaled:
    A)
    6-8 Leg or knee raises
    10 Wall ball @6/4kg

    B)
    8-10 Ring row
    6 Alt. devils press @20-17,5/10-12,5kg

    RPE 4

  • Partner workout Workout

    For time with partner:
    BUY IN: 50 Burpees, other one holds barbell in front rack 60/45kg

    then:

    3 rounds:
    16 x Clean & jerk 60/45kg
    18 x t2b
    20 x Single arm KB snatch 20/16kg

    After 3 rounds, rest for 1 min. and continue into performing:

    3 rounds:
    16 x burpee box jump overs
    18 x front squats 60/45kg
    20 x single arm KB thrusters 20/16kg

    CASH OUT: 40 POWER SNATCHES 50/35kg

    TIME CAP 40 min.

  • 10 Min EMOM HSPU Workout

    +2 from last week if possible each min.

  • EMOM x32 Workout

    EMOM x32

    1) 6-16 bike
    2) 6-12 ttb
    3) 6-16 ski
    4) 20-50 DU

  • WOD Workout

    10min AMRAP

    40 Tuplaa/ 80 Sinkkua
    16 KP/KK tempausta
    10 Linkkaria TAI Kerärutistusta

  • 140923 Torstai Workout

    DELOAD WEEK

    Every 5min for 4 rounds
    6 chest to bar / jumping CTB
    8 thruster 42,5/30
    10 box jump over 60/50
    20 sit-up

    *Target time / round: 2-2,5min

  • Strength 14-09-2023 Workout

    Overhead Squats or Front Squats
    3x8

    • Build to a Moderate+ weight and stay at that weight across all sets.

  • Strength 08-09-2023 Strength

    Floor Press in Bridge
    3x8

    • Build to a Moderate+ weight and stay at that weight across all sets.
    • If you benched last week for the 10s, try to go heavier this week.

  • WOD Workout

    2 x 9:00 AMRAP; rest 2:00 between
    15/12 Cal Bike/Row/Ski
    12 Sit-Ups
    9 Push-Ups / Knee Push-Ups / Incline Push-Ups
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    15 SLOW Arm Haulers
    10 Banded Upright Rows
    5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
    -Rest as Needed b/t Sets-

  • Strength Workout

    Barbell Floor Press in Bridge
    3x10 @ RPE 5
    - Build to a Moderate weight and stay at that weight across all sets.