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

  • 5 rounds for time Workout

    8 ground-to-overheads (30/42,5 kg)
    10 bar-facing burpees

    Scaled WOD
    5 rounds for time:
    5 hang power snatches
    8 bar-facing burpees

  • WOD Workout

    For 4 cycles:
    AMRAP in 3 mins of:
    10 Push-ups
    10 Alternating Dumbbell Hang Snatches, 22.5/15 kg
    10/7 Row Calories

    Rest 1 min between each cycle.
    For each cycle restart the AMRAP.

  • Intervals Workout

    6rounds:

    30s On / 30s Off
    1) shuttle run
    2) sit up
    3) echo
    4) plank

  • Halloween 🎃 Partner competition Workout

    Halloween Partner Competition 🎃

    Time Schedule;
    9am check in.
    Warm up
    9:30-10:30 - Event 1 (Heat one laddies then Males)
    10:40-11:20 - Event 2 (Laddies Clean ladder/ Men’s)
    11:30-12:00 - Event 3 ( Final Elimination All in one heat)

    Event 1 :
    6x2 Minute intervals (3 each per pair YGIG)

    20/15 cal Row + 6 burpee over the rower + Max DB Snatches 22.5/15kg. Score is total snatches.

    Event 2:
    Clean Ladder; 30 secs to lift bar in each window with partner 10 seconds transition & advance to the next barbell. 9 barbells on the platform.

    1. 50/30kg
    2. 60/40kg
    3. 70/ 45kg
    4. 80/50kg
    5. 90/55kg
    6. 100/60kg
    7. 105kg/65kg
    8. 110kg/ 72.5kg
    9. 115kg/ 75kg

    Scored as points, 1-9 goes up in points so if you lift Bar 7 & 8 (70pts + 80pts = 150pts)
    If more than one team clears the ladder we will have a lift off at the end! 🏋🏻🏋️‍♂️

    Event 3: Big Chipper (TBA Saturday)

  • Bodaus Workout

    3x 6-8

    Käsipainopenkki
    Op-ulkokierto

  • Oheiset Workout

    3x 6-8

    Takareidet soutulaitteen tai kumpparin avulla
    Reverse NHC

  • WARM-UP Workout

    12-10-8 (split the reps equal on both arms)
    Single Arm Hang Squat Clean
    Single Arm Split Jerk
    Lateral Burpee over DB

    Thoracic Flow video

  • Strength work Workout

    STRENGTH

    4 rounds, rest as needed between

    1) 8 DB Bench Press, tempo 32X0
    2) 8+8 DB/KB Row
    3) 10-20 Landmine Twist video or Russian Twist

    RPE 4

  • 3 rounds for time Workout

    3 rounds for time:

    4 Power Clean @90/60kg
    10m Handstand Walk (2m unbroken sets)
    16/12cal Airbike

    RPE 4, very heavy breathing but not all out.

    Target < 9min

    Tailoring Options:
    PC→ decrease loading to 80/50kg
    Handstand Walk→ 12 Wall Facing Shoulder Taps
    Airbike→ Row

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    7min AMRAP:
    10/7cal Row
    7 Hang Power Snatch @40/30kg

    RPE 4

    Target <7+ rounds