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

    Emom 21

    1) 5 Mavea 65-70%
    2) Amrap metrit
    3) Lepo

  • WOD Workout

    2 x 8:00 AMRAP; Rest 2:00
    2-4-6-and so on...
    Strict Handstand Push-Ups / Hand Release Push-Up
    Tall Box Alt. Step-Up (unweighted)
    Double DB/KB Front Squats @22,5/15kg, 24/16kg

    Reset at the beginning of the second AMRAP.
    Goal for step-up is higher than normal step-up. Use box and some extra plates if needed.
    RPE 7

  • 2023 Quarterfinals Test 2 Workout

    12-minute AMRAP:

    8 dumbbell snatches, arm 1
    8 overhead walking-lunge steps, arm 1
    8 dumbbell snatches, arm 2
    8 overhead walking-lunge steps, arm 2
    40 crossovers

    W: 50lbs
    M: 70 lbs

  • Strength Strength

    Tempo Deadlift (21X1)
    3x6

    RPE 7, moderate weight all sets.
    Fast up, 1 locked out, 2 down, 1 reset in bottom.

  • 4x 2min ON/1min OFF Workout

    4x
    2min ON/1min OFF

    AMRAP of
    6 Hang Snatches 50/35kg
    24 Double Unders

  • AMRAP 12 Workout

    400/500 m row/ski or 800/1000m bike
    15 pull-ups
    10 overhead squats (35/52,5 kg)

    Scaled WOD
    AMRAP 12:
    300/400 m row/ski or 600/800m bike
    15 jumping pull-ups
    10 overhead squats

  • Back squats Strength

    1) Back squat 5x60%, 5x65%, 2x5x70%

  • Gymnastics 30-03-2023 Workout

    3 SETS FOR QUALITY
    3-5 Bottom to Half Pull-Ups
    3-5 Top to Half Pull-Up
    3-5 Full Strict Pull-Up of Choice
    Rest :20
    15 Straight Arm Banded Lat Pull-Downs
    Rest as Needed b/t Sets

    • Options: Add weight, BW, partner assisted, self-assisted.

  • WOD Workout

    8× 2min ON 1min OFF

    A) Amrap: 15 KK-heilautusta 15 istumaannousua
    B) Amrap: 10 Viivajuoksua 4+4 KP-tempausta riipusta saksiin

  • Partner Conditioning 10-08-2023 Workout

    IN TEAMS OF 2
    4 SETS
    P1: 300m Run/Row/Ski / 1 x Stairs
    P2: 1:00 KB Front Rack Hold Immediately into SIt-Ups Until P1 Finishes Run
    -Rest 1:00 b/t Sets-

    *P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00.