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

  • Accelerations Workout

    Accelerations

    20" @ 90%, rest 60" or more

    30" @ 90%, rest 120" or more

    35" @ 95%

  • Cleans Strength

    Clean 8x3x65%

  • New year partner wod WOD Workout

    RX:
    3 Rounds for time:
    31 T2B
    31 Wall ball @9/6kg
    31 Pull up
    31 Burpee box jump over @60/50cm
    12 Bar MU
    12 Power snatch @60k/40kg
    12 Thruster @60/40kg

    Scaled:
    3 Rounds for time:
    31 Leg/knee raises
    31 Wall ball @6/4kg
    31 Jumping pull up
    31 Burpee box jump/step over @60/50cm
    12 Jumping bar MU
    12 Power snatch @40-50kg/25-35kg
    12 Thruster @40-50kg/25-35kg

    TC 38min

    Huom!
    Toistot saa jakaa parin kanssa miten haluaa.

  • 9.4.2024 Intervals Workout

    2 Rounds :

    AMRAP 2

    15/11 Calories Row
    Remaining time Rower Over Burpees

    Rest 2

    AMRAP 2

    18 Box Jumps 24"/20"
    Remaining Time Dual DB Deadlifts 2x22,5/2x15kg

    Rest 2

    AMRAP 2

    10/8 Calories Bike
    Remaining Time Wallballs 20/14p

    Rest 2

    Score: burpees, deadlifts & WB

  • 30.12.2023 Dumbbell Bench Press Strength

    Dumbbell Bench Press

    8-8-6-6-4-4

    After each set perform Bent Over see-saw Rows 12 + 12

    Go Every 3:30

  • 1RM Pause Front Squat Strength

    Work up to a heavy 1RM Pause Front Squat (2sec pause at bottom)

  • WOD Workout

    RX
    IN TEAMS OF 2 ON A 12:00 RUNNING CLOCK
    150/125 Cal Bike/Row/Ski
    -Max Synchro Burpees in Time Remaining

    SCALED
    IN TEAMS OF 2 ON A 12:00 RUNNING CLOCK
    125/100 Cal Bike/Row/Ski
    Max Synchro Burpees in Time Remaining

    P1 works on the cals while P2 rests. Split Cals as needed.
    Burpees are completed together.
    Score is Reps of Synchro Burpees

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Single Leg Glute Bridge-Up
    10 Glute Bridge-Ups w/:03 Pause at Top
    10 Alt. 90-90 Hip Rotations
    10 Cat/Cows
    Rest as Needed b/t Sets

  • EMOM 15 -DIY Workout

    EMOM 15
    1) 2-8 reps Hard Gymnastic Movement
    2) 10 reps Barbell Movement
    3) 10-20 Simple Gymnastic/Bodyweight Movement
    4) 10-20 Cal.
    5) Rest

  • WOD Workout

    RX
    ON A 16:00 RUNNING CLOCK...
    2000/1800m Row/Ski
    Immediately Into AMRAP Remaining Time
    10 Thrusters @35/25kg
    10 Up-Downs Over Bar
    15 Sit-Ups

    SCALED
    ON A 16:00 RUNNING CLOCK...
    1750/1600m Row/Ski
    Immediately Into AMRAP Remaining Time
    10 Thrusters @ very light
    10 Up-Downs
    15 Sit-Ups
    RPE 7

    GOAL : 3+ rounds

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 Bodyweight Kang Squats
    10 Arm Haulers
    15 Glute Bridge Ups
    1:00/1:00 Couch Stretch
    -Rest as Needed b/t Sets

  • Machine intervals Workout

    6rounds: 90s On 30s Off
    1) bike
    2) row
    3) ski
    4) echo