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

  • FOR TIME Workout

    For time:
    800m run
    40 Db snatch
    40 wallball

  • Strength Workout

    Weighted Strict Pull up
    Build to a 1RM in 5 sets. Rest 90s
    – Sets of 3,2,1,1,1
    +
    Back off sets: working back down in weight over 4 sets of 2-3 reps.
    Optional:
    4x3 negative pull up
    4-5 sets of 10s with floor or partner assisted pull up

  • Conditioning 07-07-2022 Workout

    AMRAP 15 min for Quality
    10 each Renegade Rows (50/35)
    25 Meter Sled Press
    40 Double Unders
    Rest 60s

    – Goal: Sustainable pace, your choice of sled weight.

  • 050722 Tiistai Workout

    Easy warm-up jog outside (bring running shoes)

    A) "Annie"
    For time
    50-40-30-20-10
    Double unders
    Sit-ups

    B) Accumulate 2min L-sit hold and 3min
    arch hold

  • Strength Strength

    Floor Press
    Build to a heavy 4 over 5 sets; rest 2-3 min btw sets
    – Sets of 5,4,4,4,4

  • 040722 maanantai B Workout

    9-15-21 for time
    DB front squat 22,5/15
    DB hang snatch 22,5/15

  • EMOM x 8 Workout

    EMOM x 8

    1) 20-50 DU
    2) 5-15 push up

  • ”Battle Scars” Workout

    6 Rounds:
    1 Minute AbMat Sit-ups
    1 Minute Farmers Carry (10 Meters)
    1 Minute Box Jumps
    1 Minute Shuttle Runs (10 Meters)
    1 Minute Step Back Lunges
    1 Minute Rest

  • Strength Strength

    Back squats with pause
    5x2 reps
    - 3 sec pause at bottom
    - add weight each set
    - find heaviest Double of the day
    - ask partner to count
    - NO rebounce
    - 2 mins rest
    - improve on last week!

  • WOD Workout

    4rds
    A1 DB Incline Bench Press 8
    Lepo 90s
    A2 Feet elevated Ring Row 8
    Lepo 90s

    4rds
    B1 Vipunosto sivuille 10-12
    Lepo 60s
    B2 Chest Flyes 10-12