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

  • Deload week clean & jerk Workout

    Deload week clean & jerk

    EMOM 15min

    1 powerclean + 1 pushjerk

    Keep weight light / moderate. Focus on quality of movement and speed!

  • WOD Workout

    For time:
    30/24 Calorie Air Bike or 40/30 Cal Row
    20 Front Squats @70/47kg
    10 Power Cleans
    - TIME CAP = 7:00

    Extra credit:
    1 1/4 Dumbbell Glute Hip Thrust
    3 x 10-15 Reps. Rest 60s

  • Partner Workout Workout

    30 sync pull ups
    60 sync wall balls
    20 sync pull ups
    50 sync wall balls
    10 sync pull ups
    40 sync wall balls

    In remaining time, max Cal row ygig

    Time Cal 22 Mins

    Score is total cals.

  • 21min EMOM Workout

    1) Row
    2) 12 KBS + Box Jump
    3) rest

  • "HELEN" Workout

    3 rounds for time:
    400-m run
    21 KB swings (24/16kg)
    12 pull-ups

    Scaled WOD
    3 rounds for time:
    200-m run/250m row
    21 KB Swings (8/12 kg)
    12 jumping pull-ups

  • Push presses Strength

    1) push press 5x1x80%

  • Strength 26-08-2022 Workout

    Triset! 3 rounds of;

    Barbell Rows x 6
    Rest 60s
    Bent Over Supinated Grip Shoulder Fly x 10*
    Rest 60s
    Banded Pushdowns x 15
    Rest 60s

    *Use weight plates if small loads needed.

  • Conditioning 26-08-2022 Workout

    4 rounds for time;
    10/7 Cal Bike/Row/Ski
    15 DB/KB Push-ups
    90 Meter DB/KB Farmer Carry
    Rest 60s

    • UB carry is the goal!

  • WOD Workout

    Emom 24:

    1) Kone 9-20 Cal
    2) OH-askelkyykky (6+6)
    3) 12m HSW tai 1-3 WW
    4) Lepo

  • WOD Workout

    Emom 18:

    1) 6-10 Korkean boxin ylitystä
    2) Max kalorit
    3) Lepo

    Tulos: Kaikki kalorit yhteensä