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

  • T2B tech / Kipping HSPU tech Workout

    T2B tech / Kipping HSPU tech

    Accessory

    3 rounds:
    12-15 seated leg raise
    12-15 banded lat pull down
    12-15 seated arnold press

  • Havana Workout

    BENCHMARK
    25min amrap

    150 double-unders
    50 push-ups
    15 power cleans (84/57 kg)

  • Dips & meadow's row Workout

    E2MOM x8, alt. between a & b:
    a) 6-10 ring dip / band-assisted ring dip / toe-assisted ring dip
    b) 8-12 + 8-12 meadow's row

    RIR 0-1 molemmissa liikkeissä viimeisillä sarjoilla

  • SERVICE CUP 2 // Benchmark Workout

    RX
    AMRAP 20:
    16/20-cal row
    Farmers carry (15.2 m) (35/50 lb)
    – 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
    – Add 50 feet to the farmers carry each round.

    INTERMEDIATE
    AMRAP 20:
    16/20-cal row
    50-foot farmers carry (20/35 lb)
    – 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
    – Add 50 feet to the farmers carry each round.

    BEGINNER
    AMRAP 20:
    8/10-cal row
    Farmers carry (15.2 m) (10/15 lb)
    – 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
    – Add 50 feet to the farmers carry each round.

  • WOD Workout

    For time:
    200m run
    21 Front Squats, 60/43 kg
    7 Wall Walks
    200m run
    15 Front Squats, 60/43 kg
    5 Wall Walks
    200m run
    9 Front Squats, 60/43 kg
    3 Wall Walks

    Timecap: 13 mins

  • Accessories Workout

    3-4 Rounds for quality::
    10 reverse hyper on a box
    6+6 goblet lat. box step up*
    30-45s sandbag bearhug hold - GO HEAVY!

    *ensin heikommalla jalalla kaikki toistot, sitten vasta toinen jalka

  • 6 kierrosta kaikkea vähän Workout

    6 kierrosta

    10/7 cal laite
    6 raaka tempaus 52/43/35/30kg
    6 leuanveto
    10/7 cal laite
    6 vauhtipunnerrus
    6 varpaat tankoon

    Aikaikkuna 18-28min

    Valitse maltillinen paino tankoon ja nauti sujuvasta etenemisestä

  • Warm up Workout

    12 x 30s on / 20s off:
    1. wide stance thoracic rotations
    2. banded face pull + external rotation
    3. squat to hamstring
    4. prone snow angel
    5. deadbug
    6. alt. air squat + squat jump

  • Olympic Lifting Strength

    EMOM 10 mins
    Pause Squat Snatch
    Heavy singles with good form!
    - 2 sec pause @ below knee
    - 2 sec pause @ mid thigh

  • Interval Workout

    EMOM 20 mins ( each min 30 sec work - 30 sec rest )
    1 min: KB USA swing
    2 min: L-hang ( scaled to bent leg )
    3 min: Back extension
    4 min: DU
    5 min: Wall ball