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

  • 011123 Keskiviikko B Workout

    3 rounds for time
    12-9-6 strict handstand push-up
    21-15-9 one arm alt. DB hang power clean 22,5/15

  • Basement Home Edition CORE (4.) Workout

    4 Rounds
    30-60s rest between rounds

    10 hollow rocks

    10 leg flutters (up & down)

    15 superman rock (arch rock)

    15 supine leg raise

    (Arch rock scaled)

  • Basement Home Edition CORE (5.) Workout

    4 Rounds
    30-60s rest between rounds

    15 leg flutters(criss-cross wide) + 10s hollow hold

    12 alt limb extended hold

    15 pike over object (place your hands closer to feet if you want more difficulty)

  • WOD Workout

    RX
    AMRAP x 5 MINUTES
    12 Overhead Squats @50/35kg
    35 Double Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Front Squats @43/30kg
    35 Double Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Thrusters @35/25kg
    35 Double Unders

    SCALED
    AMRAP x 5 MINUTES
    12 Front Squats @ moderate
    60 Single Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Back Squats @ light
    60 Single Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Thrusters @ easy
    60 Single Unders
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 6 MINUTES (:45 ON/ :15 OFF)
    MIN 1 - Overhead Wall Stretch*
    MIN 2 - Calf + Tib Raises
    MIN 3 - Pigeon Pose**
    *Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
    **RND 1 complete on one side, RND 2 switch.

  • Conditioning Workout

    Every 6min x 6

    20/14 Cal ergo
    30s/30s KB mixed carry (OH & farmers)
    1-2 Rope climb
    14 Alt. DB snatch

    RPE 3 Huom! Jokaisen kierroksen jälkeen täytyy jäädä vähintään 90s lepoa. Ota ensimmäinen kierros tunnustellen, ettet lähde liian kovaa.

  • Thrustr 3rm Strength

    Thrusters, build to a heavy 3

  • 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