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

  • SUOMI 100 Workout

    in teams of 2

    100 x

    1) Wall Ball 6/8kg
    2) box-jump 50/60
    3) Power Clean 30/40kg
    4) Ring push up
    5) Sit Up
    6) Thruster 30/40kg
    7) Kb Swing 20/28kg
    8) Mountain Climbers
    9) Slam 6/8kg
    10) Burpee

    Time cap 60 min

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality

    1) 1-3 Skin the Cat
    2) 10 Banded SOTS Pull
    3) 5-20sec Bridge Hold
    4) 10m Dragon Squat
    5) 5+5 Single Arm DB/KB OHS
    6) Shoulder stretch with a box . Active or passive for 30-60sec

  • 5 rds Cindy Workout

    Cindy 5 rft

    5 Pull Up
    10 Push Up
    15 Air Squat

  • "Field day" Workout

    Complete the following test in any order:

    • 1) Max Distance Broad Jump: 3 Attempts

    • 2) Max UB Wallballs

    • 3) Max Calories on the Rower in 8:00

    • 4) Max Push-ups in 60s

    • 5) Max Sit-ups in 60s

    • 6) Max Burpees in 60s

  • 2RM Snatch Strength

    15min to work up to a heavy 1+1 (snatch + snatch) No T&G, reset and go

  • Fast and sweaty Workout

    7min AMRAP
    6 Chest to bar pull-ups
    12 Wall balls
    18 Sit-ups
    24 Double unders

  • Kaverin kanssa jaksaa paremmin Workout

    For time with a partner:

    100 - 90 - 80 - 70 - 60 - 50 - 40 - 30 - 20 - 10

    *DU
    *burpee

    Alternate in 10 reps until done

    Definition of burpee

    *plural burpees
    :a conditioning exercise in which a person squats, places the palms of the hands on the floor in front of the feet, jumps back into a push-up position, in some cases completes one push-up, returns to the squat position, and then jumps up into the air while extending the arms overhead

    The workouts mix up drills of common exercises like burpees, squats, jumping jacks, lunges and variations of push-ups. —Pablo Alcalá, Lexington (Kentucky) Herald Leader, 17 Jan. 2013**

  • 2. Conditioning Workout

    AMRAP 5
    7 Rounds of “The Chief” (115/80)
    Max Calorie ROW Time Remaining
    rest 5 minutes
    AMRAP 5
    6 Rounds of “The Chief” (135/95)
    Max Calorie ROW Time Remaining
    rest 5 minutes
    AMRAP 5:
    5 Rounds of “The Chief” (155/105)
    Max Calorie ROW Time Remaining

    “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

  • 2. Conditioning Workout

    AMRAP 5:
    500m Row Buy-In
    12 Deadlifts (185/135)
    12 Bar Facing Burpees
    Rest 5:00
    AMRAP 5:
    400m Row Buy-In
    9 Deadlifts (225/155)
    9 Bar Facing Burpees
    Rest 5:00
    AMRAP 5:
    300m Row Buy-In
    6 Deadlifts (275/185)
    6 Bar Facing Burpees

  • STRONG-CON Workout

    In Partners. One partner is doing Amrap of the prime movement while partner 2 cycles thru the 3 others. Switch out whenever you like.
    Score is prime movement amrap + rounds total (write breakdown per station in comments)
    Ie. 40 backsquats + 6 rounds = 46 round

    1)
    Amrap 7min Back Squat (65/95)
    10 ball slams
    10 lunges
    10 inchworms

    2min rest

    2)
    Amrap 7min Bench Press (45/75)
    10 jump squats
    10 skater jumps
    10 abmat crunches

    2min rest

    3)
    Amrap 7min TRX Row
    10 wallballs
    10 Reverse burpees
    10 Nordic Curls

    27min circuit

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