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

    RX
    ON A 12:00 RUNNING CLOCK...
    Max Burpees to 15cm+ Target
    - Every 2:00, including 0:00, complete 3-5 Strict Chest to Bar Chin-Ups.

    SCALED
    ON A 12:00 RUNNING CLOCK...
    Max Burpees to 5-15cm Target
    - Every 2:00, including 0:00, complete 1-3 Strict Chin-Ups / :10 Bent Arm Hold / :20 Hang
    RPE 8

    OPTIONAL COOL DOWN (ALL)
    2-3 SETS FOR QUALITY
    1:00 Tricep Roll
    20 Banded Glute Bridge-Ups
    -Rest as Needed b/t Sets-

  • Valakyykky 7 Strength

    3x2
    3x1

    -Nousu V1 painoon, lähtö n. 62-65%

  • AMRAP 20 Workout

    400-m run
    50 KB swings
    150-m single-KB farmers carry

    Scaled WOD
    AMRAP 20:
    300-m run/150 walk
    30 KB swings
    150-m single-KB farmers carry

  • STRENGTH (bent over row) Strength

    bent over row 3x8
    * -lepo 2-3min
    -lisää painoa edelliseen viikkoon*

  • Romanian Deadlift Strength

    Romanian Deadlift
    3x6, Tempo 3110
    Rest 90s

  • Tempo Front Squat Strength

    E3MOM x4:
    4 tempo front squat
    - tempo: 32x1 (luetaan 3s alas, 2s paussi pohjalla, terävästi ylös, ota uusi happi (1s) ja takaisin liikkeelle)
    - RIR 2-3 viimeisellä setillä

  • 060424 Lauantai Workout

    Partner workout

    For time
    80 cal erg 1
    60 box jump 60/50
    40 pistol squat
    40 burpee pull-up
    40 pistol squat
    60 box jump 60/50
    80 cal erg 2

    Share repetitions with partner as you like

  • Conditioning 05-04-2024 Workout

    PERFORMANCE

    AMRAP x 12 MINUTES
    4-6-8-and so on...
    Weighted Anchored Sit-Ups
    - After every set, complete 12/10 Cal Bike/Row/Ski

    FITNESS

    AMRAP x 12 MINUTES
    4-6-8-and so on...
    Anchored Sit-Ups
    - After every set, complete 10/8 Cal Bike/Row/Ski

    • RPE 7

  • 2.4.2024 Press & Row Workout

    6 Sets x Every 4:00

    8 Reps One ARM Shoulder Press ( Each )
    12 Reps One ARM DB Row ( Each )

  • WOD Workout

    Aikaa vastaan:
    100 askelkyykkyä