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

  • SHSPU, Jumping lunges, cleans & running Workout

    7 Rounds for time:
    4 SHSPU
    20 Jumping lunges
    2 Cleans*
    200m run

    *increase weight by 5-10kg every round. Start light, finish heavy.

    Timecap: 20 minutes

  • Sprint metcon & accessories Workout

    Metcon (time)

    For time:
    30 KB Swings 36/28
    40 Box Jumps 24/20
    50 Cal Row

    Timecap: 5 minutes

    Accessory:
    3 Rounds of:
    20 Box step-ups / Pistols squats
    10 Strict toes to bar / 10 Weighted sit-ups

  • Double AMRAP Workout

    "Metcon (reps)

    AMRAP in 8 minutes of:
    15/12 Calories row
    12 KBS 32/24kg
    9 CTB Pull-ups

    Rest 8:00 min

    AMRAP in 8 minutes of:
    30/24 Calories ski
    24 KBS 32/24kg
    18 CTB Pull-ups"

    "Harjoituksen tavoite on saada annetussa ajassa kasaan mahdollisimman monta toistoa.
    Harjoitus kehittää voimakestävyyttä sekä vauhtikestävyyttä.

    Harjoituksen tuntuma pitäisi olla erittäin raskas ja hapottava. Sarjat olisi tavoite paukuttaa läpi mahdollisimman isoissa osissa ja hyvällä sykkeellä, joten räätälöi liikkeiden haastavuus sen mukaiseksi. "

  • DU’s & Burpees interval Workout

    Metcon (time)

    For time:
    2 min on, 1 min off:
    75 DU’s
    ME Burpees

    Keep going until you get 100 burpees

    CAP: 7 Rounds.

    Accessory (optional):

    100 Banded bicep curls
    100 Banded tricep push downs.
    *Split anyhow. Rest as needed.

  • 10 rounds for time Workout

    9 toes-to-bars
    3 wall walks

    Scaled WOD
    10 rounds for time:
    5 knees-above-hips
    1 scaled wall walk

  • Partner WOD Workout

    Partner WOD

    AMRAP 45
    100 Calories
    100 KB Swings, heavy
    75 Partner Sit-ups
    75 Double DB Box Step-Overs
    50 Calories
    50 Double DB Hammer Curls into Presses (alt. Arms)
    25 Partner Pushups
    25 Devils Presses

  • 21-15-9 Workout

    21-15-9 reps of
    Thrusters 42,5/30kg
    Toes-to-bar

  • ”Adderall” Workout

    ”Adderall”

    0-10min
    1609m juoksu
    max toistot rive+työntö 61/43kg

    10-13min lepo

    13-20min
    800m juoksu
    max toistot raaka tempaus 52/36kg

    20-23min lepo

    23-27min
    400m juoksu
    max toistot thruster 43/30kg

    Skaalaa juoksumatkaa tarvittaessa niin, että jokaiseen osioon jää 1-3min aikaa tehdä tankoliikettä.

  • Paul Workout

    Rx:
    Five rounds for time of:
    50 Double unders
    35 Knees to elbows
    18m Overhead walk @84kg

    Scaled A:
    5 Rft:
    50 DU
    30 kte
    20 Alt. OH Lunges @40/25

    Scaled B:
    3 Rft:
    150 Single Under
    25 situp
    12 OHS with pvc

    Cap. Time 32'

    "Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito."

  • WOD Workout

    5min AMRAP

    4+4 Pistoolikyykky
    6 HSPU