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

  • 7min AMRAP: HSPU, Burpee, Swing Workout

    7 min AMRAP
    2 x Strict HSPU
    4 x Box Over Burpee
    8 x USA Swing

    Record result, weight and details.

  • 301115 Workout

    LEVEL 1:
    FOR TIME:
    Cash in 400m juoksu
    4 kierrosta:
    - 12 x sumo DL high pull
    - 6 x burpee
    Cash out 400m juoksu

    LEVEL 2:
    FOR TIME:
    3 kierrosta:
    - 50 x DU
    - 15 x etukyykky (valitse paino)
    - 2 x juoksu talon ympäri

  • 30 min EMOM Workout

    EMOM 30 minutes:
    1.30 seconds Row for max calories
    2.30 seconds Rope Climbs for max reps
    3.30 seconds Assault Bike for max Calories
    4.30 seconds Strict Toes to Bar for max reps
    5.30 seconds Double Unders for max reps
    6.60 seconds rest

    Keep movements controlled but for max reps.

  • Functional 45/2015 Workout

    For time:

    12 Chest to Bar Pull-ups
    15 Toes to Bar
    18 Burpee
    30 m Overhead Walking Lunge , 20/15kg
    18 Burpee
    15 Toes to Bar
    12 Chest to Bar Pull-ups

  • VOIMA/TEKNIIKKA Workout

    OHS
    EMOM 10
    2 x ( n.60%)

  • KB EMOM Workout

    Every minute on the minute
    *alternate between the following each minute

    On the odds:
    5/side Turkish Tall Sit position to Half Kneel position

    On the evens:
    10 kb swing (same kb as turkish, OH swings if possible)
    30 mountain climber

    8 rounds of each
    16min circuit

    *instructors add reps accordingly

    24min

  • Front Squat 4x8 Strength

    superset with:

    Paloff Press Holds 30s/side (Hold arms in full extension)

    30-45sec mobility (trainers choice)

    3.5-4min rounds
    25min

  • Sunnuntai 01.11.2015 - Box jumps, Double unders and Jumping lunges Workout

    EMOM 20 minutes:

    1st min: ME Double unders
    2nd min: ME Box jumps 30/24"
    3rd min: ME Jumping lunges
    4th min: Rest

  • Conditioning 3 Part Workout

    A) 5 rounds
    10 x 1-arm Russian Swing Left
    10 x 1-arm Russian Swing Right
    20-30s Bar Support Hold
    - Steady pace, not timed.

    B) 4 rounds
    8-12 x Dumbbell Floor Press in Bridge
    1-4 x Rope Pull-Up @ 21X2 Tempo
    - Not timed, 12 mins to complete 4 sets, so rest as needed.
    - Add weight to pull-up if possible.

    C) 5 rounds
    20 x Russian Swing
    20-30s Nose and Toes Hold
    - Steady pace, not timed.

  • You & Me Workout

    For time in teams of 2:
    50 Calorie Row
    50 Box Jump Overs
    50 Deadlifts 70/50kg
    50 Wall Balls 9/6kg
    50 Ring Dips or Ring Push Ups
    50 Wall Balls 9/6kg
    50 Deadlifts 70/50kg
    50 Box Jump Overs
    50 Calorie Row

    time cap 50 min.