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

  • Bells on bells on bells - TGU complex Workout

    Left Arm starts
    TGU to stand
    Keep bell overhead - Overhead squat
    pull kettlebell down to rack - Front squat
    press kettlebell back up - Overhead squat
    TGU to floor

    Switch arms and repeat

    10 minutes skill prep + 15 minute AMRAP

    If cannot be completed with KB can be swapped for light dumbbell

  • Tuck and Swing Workout

    Every minute on the minute:
    3 jumping knee tuck
    3 hanging knee tuck
    3 KB swing

    12 rounds
    *every round add 1 rep to each exercise
    **If you can't finish all the reps within the minute take one rep off each exercise in the following round

    18min

  • Chipper Workout

    100 - Sit Ups
    90 - Burpees
    80 - Push Ups
    70 - Overhead Lunges
    60 - Jump Squats
    50 - Tricep Dips
    40 - Wall Balls
    30 - Pull Ups
    20 - Box Jumps
    10 - Get Ups

  • Push Press 6x2 Strength

    Vauhtipunnerrus 6x2

  • Heilautus Workout

    150 x etuheilautus
    3 x burbee / min

    Postaa aika, kuulan paino ja fiilikset.

  • Power Snatch 1 RM Strength

    Power Snatch 1 RM

  • F*ck the tyres! (teamwod) Workout

    5 hengen tiimit

    3 kierrosta:

    Renkaan kieritys 100m (kaikkien tiiminjäsenten pitää koskea renkaaseen, jos kosketus irtoaa, suoritetaan 100 kyykkyä. Tiimi saa päättää miten kyykyt jaetaan)

    Renkaan kanto 100m (jos rengas tippuu, suoritetaan 100 kyykkyä. Tiimi saa päättää miten kyykyt jaetaan)

    Renkaan nosto (rengas nostetaan boxin yli, niin että boxi jää keskelle) x10 (Jos rengas koskee boxiin suoritetaan 100 kyykkyä. Tiimi saa päättää miten kyykyt jaetaan)

  • Snatch Strength

    snatch 5x3

  • 200313 Workout

    3 Rounds For Time:
    10 Curtis P’s 95/65lbs
    10 Burpees

  • Push and Pull Workout

    For Time and Reps

    Max reps x Strict Pull-up

    Rest 60 seconds

    21-15-9 reps of Kipping Pull-up and Push-up

    Rest 60 seconds

    Max reps x Strict Chin-up

    Record time and reps and scaling details.