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

  • "12 Days of Christmas" Workout

    For Time
    1 Sumo Deadlift High-Pull (75/55 lb)
    2 Thrusters (75/55 lb)
    3 Push Press (75/55 lb)
    4 Power Cleans (75/55 lb)
    5 Power Snatches (75/55 lb)
    6 Kettlebell Swings (53/35 lb)
    7 Pull-Ups
    8 Knees-to-Elbows
    9 Box Jumps (24/20 in)
    10 Double-Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lb Plate)
    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • For load Strength

    1 clean

  • WOD Workout

    “Randy”
    For time:
    75 Power snatches @34/25kg

    Timecap: 10 mins
    Compare: 2019.07.16

  • Strength Strength

    Back squat 5x2 reps
    - 3 sec pause at bottom pos.
    - find your heaviest double in 5 sets

  • AMRAP 8 Workout

    24 KB swings (16/24 kg)
    6 shuttle runs
    – 1 shuttle run is 7,5 m out and 7,5 m back.

    Scaled WOD
    AMRAP 8:
    16 KB swings
    4 shuttle runs
    – 1 shuttle run is 7,5 m out and 7,5 m back.

  • Bar MU tech Workout

    Warm up (15min) Hyvä lämmittely.
    Pääpointit:
    -olkapäiden lämmittely
    -latsien/keskivartalon ja lantion aktivoinit.

    Kaikki progressiot rauhassa edeten helposta kohti vaikeampaa.
    A1. Lantio tankoon jalat boksin päällä
    A2. Muscle up jalat boksin päällä
    A3. Tanko muscle-up hypyllä
    A4. Hyppy tankoon (Jump the bar)
    A5. Polvet ylös (Knees up)
    A6. Lantio tankoon (Hips to bar)
    A7. Tanko muscle-up

  • Tankokompleksi ja välissä laite Workout

    10,8,6 tankokompleksi (kyykky rinnalleveto + 2 eturäkki askelkyykky + raaka työntö) 43/30kg
    sarjojen välissä 500/400m soutu tai 1000/800m bike erg tai 32/24cal Echo

    Aika ikkuna 15-25min

  • WOD Workout

    4 rounds for time of:
    30 Wall Balls, 9/6 kg,
    20 Burpee-to-Targets
    10 Strict Pull-ups

    Strict pull-ups / Ring rows

    Time cap = 20 min
    You should be able to do 5-8 strict pull-ups when fresh, in order to do strict pull-ups in the workout.

  • 12 days of MayFly Xmas Workout

    For time:
    1 Bear Complex, 50/35 kg
    2 Pull-ups
    3 Power Snatches, 50/35 kg
    4 Push-ups
    5 Shoulder-to-Overheads, 50/35 kg
    6 Bar Facing Burpees
    7 Thrusters, 50/35 kg
    8 Sit-ups
    9 Power Cleans, 50/35 kg
    10 Air Squats
    11 Overhead Squats, 50/35 kg
    120 Double Unders

    Timecap : 40 mins

    Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

  • 4 kierrosta, alkavalla 2 min Workout

    4 kierrosta, alkavalla 2 min

    1. 60 tuplaa tai 120 yksittäinen naruhyppy
    2. 10-14 Pallo/säkki olalle nosto
    3. Laite (soutu/hiihto 400-450m, pyörä 800-900m)
    4. Lankku/kuollut koppis 1-1,5min
    5. tauko

    Kesto 40 min