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

    4rds
    A1 10 Decline bench Press
    lepo 90s
    A2 3-5 Negative Pull Up 6s alas lasku
    Lepo 90s

    4rds
    B1 10-12 Bent Over Lateral Raise
    Lepo 60s
    B2 10-12 Barbell Bicep Curl
    Lepo 60s

  • 25 Min Emom Workout

    Alternate;
    1. 50 double unders
    2. 5-8 bar MU
    3. 15/10 Cal bike
    4. 8-12 burpee box jump over
    5. Rest

  • Endurance WOD Workout

    • Aim for HR Zone 2-3 for the whole workout
    • Low intensity focus, keep steady pace from start to finish
    • Take 1min rest to lower HR at any point if necessary

    A) 20min @ easy pace (with partner):
    400m jog together (optional: 30cal machine)
    50 KB swings (split, partner planks)
    40 air squat (split)
    30 burpee (split)

    Rest 2min between A and B

    B) 20min @ easy pace:
    30cal machine
    60m sandbag carry
    10 strict knees to elbows / knee raise
    3+3 turkish get up

  • WOD Workout

    20min AMRAP 3-4 hengen tiimissä

    Aina 1 tiimistä tekee koneella kaloreita.

    Muut tekee YGIG-amrappina:

    10 Tangon yli burpeeta
    10 Raakatempausta (keskiraskas)
    20 Kyykkyä

    Toistot saa jakaa miten haluaa!

  • Green 200322 Workout

    6x
    New start every 8th minute

    20/15 Cal Row
    15 Box Jump Overs
    20/15 Cal SkiErg / Echo Bike
    15 KB Swings
    15 Wall Balls

  • 2 in 1 Workout

    3 Rounds of:
    15 Overhead Squats 50/35kg
    10 Pullups
    +
    3 Rounds of:
    7 Power Snatches 50/35kg
    10 Box Jumps

  • WOD Workout

    For time:
    100 total Double KB Front Rack Walking Lunges @ 24/16kg
    - TIME CAP = 10:00

    Extra:
    Banded Alphabet 2 x each. Rest 60s

  • WOD Workout

    7:00 on the clock:
    30/24 Calorie Bike/Row/Ski:
    Remaining time AMRAP:
    10 Deadlifts @100/70kg
    10 Goblet squat @24/16kg
    Goal: 4+rounds

    Rx+: 125/85kg

    Extra:
    Double Leg Banded Hamstring Curl: 3 x 25

  • PART 2: ”Jumping Jackie” Workout

    For Time:
    1,000/800 Meter Row
    50 Thrusters 20/15
    150 Double Unders
    50 Thrusters 20/15kg
    1,000/800 Meter Row

    *Score = Time it takes to complete the workout

  • Epic Chipper Workout

    For time;
    50 BBJO
    50 thrusters 30/20kg
    50 DU's
    50 t2b
    50 DU's
    50 thrusters 30/20kg
    50 BBJO

    TC 28 Minutes