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

    Partner Workout for Quality
    2k Row/Ski or 4km Bike or 8:00 Assault Bike
    150 Russian Swings @32/24
    1k Row or 2km Bike or 4:00 Assault Bike
    100 Wallballs @9/6kg
    2k Row/Ski or 4km Bike or 8:00 Assault Bike

    Goal: Sustainable smooth pacing, smaller sets on Wall Balls so you can keep moving

    Timecap: 35 mins
    Extra:
    DB Bicep Curls - Down the rack!
    1 Round:
    - Pick a weight you can only complete 4-6 reps with, then, work your way down the rack completing 2-3 reps more on each set. No rest as you work your way down.
    - Goal: Complete 4-5 sets with descending weight.

  • ”Basic” vol. 214 Workout

    Conditioning WOD
    3 Rounds, EASY PACE!

    1) 2 minutes Ergo
    2) 1 minutes rest
    3) 2 minutes US Swing / Russian Swing
    4) 1 minutes rest
    5) 2 minutes Box Jumps Overs / Step Ups Overs
    6) 1 minutes rest
    7) 2 minutes Devils Press (Light Weight)
    8) 1 minutes rest

  • For time Workout

    For time:
    50-40-30-20-10 reps of:
    Double-unders
    Sit-ups

    Scaled WOD
    For time:
    50-40-30-20-10 reps of:
    Single-unders
    vatsarutistus

  • AMRAP 12 Workout

    AMRAP 12:
    2 rope climbs
    10 deadlifts (55/85 kg)
    4 rope climbs
    10 deadlifts
    6 rope climbs
    10 deadlifts
    – Continue adding 2 reps to the rope climb
    until time expires.

    Scaled WOD
    AMRAP 12:
    2 rope pull-to-stands
    10 deadlifts (25/40 kg)
    4 rope pull-to-stands
    10 deadlifts
    6 rope pull-to-stands
    10 deadlifts
    – Continue adding 2 reps to the rope climb
    until time expires.

  • OPTIONAL Workout

    2-3rounds:

    10-16 GHD hip extension
    3-10 strict pull up

  • WOD Workout

    Emom 12

    1) 6 Mavea 65-70%
    2) 5-10 T2B

    2min lepo

    Emom 12

    1) 7-20cal konetta
    2) 6 Riveä kyykkyyn 60-70%

  • WOD Workout

    In 7:00 Window:
    1k Row
    Remaining time AMRAP: Wall Balls @9/6kg

    Goal: Hard effort today, 50+ reps

    Extra:
    5:00 easy Bike, Row, Jog etc

  • PUSH & PULL vko 2 Strength

    4 sets:
    7 strict pull up (weighted if too easy)
    rest 30 s
    12 deficit push ups (db's/parallettes/rings)
    rest 90 s

    • scale pull ups to negatives or with barbell
    • add weight for pull ups from previous week

  • 3 rounds for time Workout

    800/1,000-m row
    – After each round perform 1 double-under
    for each stroke taken.

    Scaled WOD
    500/750-m row
    – After each round perform 1 single-unders
    or 1 jumping jack
    for each stroke taken.

  • WOD Workout

    For time;
    24-18-12-6 Total Alternating DB Snatch @22,5/15kg
    12-9-6-3 Box Pike Push-Ups / Pike Push-ups
    12-9-6-3 Kipping Pull-ups

    Rx+: 27.5/ Strict Handstand Push-ups, Chest to Bar Pull-ups
    TIME CAP = 12:00

    Extra:
    Plate Figure 8s: 2 x 10 each. Rest 60s