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

  • Double AMRAP Workout

    5 min AMRAP:
    1 Muscle-up
    5 Hand release push-ups

    2 min Rest

    5 min AMRAP:
    3 Handstand push-ups
    7 Push presses (65/95 lbs)

    Cool down:
    400-1000m Run

  • 12 Min; Every Minute On The Minute Workout

    3 Power cleans (65-70%)
    As many Double Unders as possible in the time remaining

    Your score is the max number of Double Unders performed.

  • WOD Workout

    A,
    Skill:
    - kipping t2b
    - kipping pull up

    B,
    AMRAP 6 mins
    21 wallball
    18 DL @80/55kg
    15 T2b

    3 mins rest

    AMRAP 6 mins

    15 Wallballs
    12 Power Clean @60/43kg
    9 C2b/pull up kipping

    3 mins rest

    AMRAP 6 mins
    9 wall balls
    6 Cl&Jerk @50/35kg
    3 bar mu / jumping bar mu / strict pull up/

    Goal: 2+ rounds in each amrap

    Extra:
    Banded bicep curls 3x25 rest 60s

  • 5rds Workout

    Run 400m
    20 DB Snatch 22.5/15

  • Strength 22-07-2022 Strength

    Close Grip Floor Press
    Build to a heavy 3 over 6 sets. Rest 2:00
    – Sets of 5,4,3,3,3,3

  • 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