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

    Buy in:
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)
    Then,
    3 Rounds of:
    25 Push-ups
    10 Strict Chin-ups
    Then,
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)

    Rx+: 30 Hand Release Push-ups, 15-20 Strict Pull-ups
    TIME CAP = 16:00.

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    10/10 Banded Ankle Distractions
    20 Alt. Deadbugs
    -Rest as Needed b/t Sets-

  • Partner conditioning Workout

    Teams of 2
    Set 1: AMRAP 10
    40 cal row
    30 KB swing (32/24kg)
    20 burpee over rower

    Rest 4 min

    Set 2: AMRAP 10
    40 wallball
    30 t2b
    20 Alt. devils clean (1 x 22,5 / 15kg)

    RPE 4-4.5

    Huom!
    Toistot saa jakaa parin kanssa
    haluamallaan tavalla.

  • 110424 Torstai Workout

    Alternate for 35min

    A) Easy row
    B) Easy jog
    C) 3 rounds
    6 box jump over (step down)
    6 DB hang snatch 22,5/15
    10 russian twist

    Rotate from A to B, B to C and C to A in three people groups when 3 rounds is ready in part C.

  • 10.4.2024 EMOM 15 Workout

    EMOM 15

    1 Minute : 10-16 TTR
    2 Minute : 10-16 Push-Ups
    3 Minute : 10 - 16 OH Lunges w/ KB

  • 8.4.2024 With Partner Workout

    AMRAP 10 IGYG

    8 Bench Press @ 70% BW
    6 Shuttle Sprint

  • Valakyykky 5 Workout

    Vaihteluviikko

    20min ajan laadukkaasti

    6m OH-lunge (tuplapainot)
    5-7 Seinäkyykkyä
    3+3 Turkkilaista ylösnousua
    90s Kevyt kone tai hyppis

  • HSPU prog 2. Workout

    RX:
    E2.20minx 4
    6 HSPU (3-0-X-1)

    Scaled:
    Every 2min x 4
    6 Pike box HSPU /Pike HSPU (3-0-1-1)

    Huom!
    3s tasainen tempo alaslaskussa!
    Älä skaalaa liikelajuuttaa esim abmateilla.

  • "By Mat Fraser" Workout

    Warm up: 3-4 rounds
    10 air squat + cross kicks
    8 cossack squat
    6 burbee
    *
    4rounds
    3min work / 1min rest
    30 air squat
    20 split jump
    10 sit up
    max reps burbee in remaining time

  • 3 Rounds for time Workout

    3 rounds for time:
    21 ttb
    15 push up
    9 burbee box step over (2x DB)

  • AMRAP 20 Workout

    Amrap 20
    8 Push up
    14 DB snatch
    18 wallball