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

  • Warm up Workout

    10 x 30s on / 20s off:
    1) banded row
    2) miniband clamshell R
    3) miniband clamshell L
    4) pushup + downdog
    5) deficit rev. lunge alt.

  • Strength Strength

    2RM Front squat from floor!
    - daily max
    - 15 mins to build up

  • WOD Workout

    5 Rounds for Time
    2 Rope Climb
    15 DB Push Press @2x22,5/15kg
    20/17 Calorie Row/17 cal bike

    Rx+: 2 Legless Rope Climbs
    Timecap: 20 mins

  • WOD Workout

    AMRAP 15 mins
    10 Power Cleans @52.5/35kg
    10 Air Squats
    10 Burpees
    Rest 60s
    Goal: 5+ rounds
    Rx+: 60/42.5kg

  • Strength Strength

    Banded Conventional Deadlift
    Build up to 1RM
    -Rest 2-3 mins

    Option: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2mins between sets

  • WOD ( Mini Monster Mash) Workout

    For time

    21-15-9
    cal row
    Double KB DL

    5 mins rest

    21-15-9
    Pull up
    box jump

    5 mins rest

    21-15-9
    Double KB/dumbell Front rack lunges
    T2b

    Timecap : 30 mins

  • Core Workout

    3x 8+8

    Lisäpainoistumaannousu
    Vatsakierto

  • 8.8.2020 Workout

    3 Rounds For time:

    Row 500/450m
    18 Toes to Bar
    200m Run

    Rest. 2 min Between rounds.

  • Conditioning Workout

    2 x 9 min amrap / 4 min rest btw sets

    A) 9 min amrap
    15/12 cal ski/bike-erg or 12/9 cal echo bike
    10 DKB deadlift 2x24/2x16kg
    2-4 wall walk

    B) 9 min amrap
    15/12 cal row
    9 front squat 50/35kg
    6 burbee over rower

    @RPE 4-4.5

  • 5 rounds for reps of Workout

    AMRAP 5:
    900/1,000-m row/ski or 1800m/2000m C2Bike
    Max shuttle runs
    – Rest 1:00 between AMRAPs.
    – 1 shuttle run is 7,5m down and back.

    Scaled WOD
    5 rounds for reps of:
    AMRAP 5:
    700m row/ski or 1400m C2Bike
    Max shuttle runs
    – Rest 1:00 between AMRAPs.
    – 1 shuttle run is 7,5m down and back.