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

  • 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.

  • 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