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

  • Jalkabodaus 5 Workout

    Vaihteluviikko:

    25min laadukkaasti

    6+6 x yhden jalan polven koukistus soutulaitteella tai
    12 x molemmilla jaloilla

    6-8 "Käänteinen NHC" polven ojennus lattialta

    6+6 Pistoolikyykky boxilta

    1min kevyt kone/hyppis/hölkkä

  • "The Don" Workout

    66 Deadlifts (110/75 lb)
    66 Box Jumps (24/20 in)
    66 Kettlebell Swings (1.5/1 pood)
    66 Knees-to-Elbows
    66 Sit-Ups
    66 Pull-Ups
    66 Thrusters (55/35 lb)
    66 Wall Ball Shots (20/14 lb)
    66 Burpees
    66 Double-Unders

  • "12.5" Workout

    BENCHMARK
    AMRAP 7
    3-6-9-12… etc.
    Thrusters (30/45kg)
    Chest-to-bar pull-ups

    Scaled WOD
    AMRAP 7:
    3-6-9-12… etc.
    Thrusters (15/20 kg)
    Jumping chest-to-bar pull-ups

  • Skill 04-12-2023 Workout

    Rope Climb Practice

    • Practice the different styles and also note how many 'pulls' it takes to get to the top if it goes perfectly

  • WOD Workout

    AMRAP x 40 MINUTES
    250m Row/ski/500m bike
    30 Burpees
    500m Row/ski/1000m bike
    50 Russian KB Swings
    750m Row/ski/1500m bike
    60 Sit-Ups
    RPE 6, Medium crusiing and nice sweat today.
    Goal: 2+ rounds

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Walking Rest or EZ Bike
    10 Cat/Cows
    5/5 Moose Antlers
    -Rest as Needed b/t Sets

  • Back Squat Strength

    Every 1:10 x 6:
    6 Back Squats @65%

  • WOD Workout

    Aikaa vastaan 3 kierrosta:

    50 Tuplaa/Sinkkua
    5 Burpeeta
    5+5 Yhden käden käsipaino/kahvakuula thrusteria
    5 Burpeeta

    TC: 15min

  • 231123 Torstai Workout

    Easy pace workout

    For 30 minutes
    A) 1000/900m easy row
    B) AMRAP
    6 burpee box step over 60/50
    10 KB sumo deadlift high-pull 24/16
    14 reverse lunges
    18 russian twist

    Alternate between A & B when A is ready with rowing

  • Gymnastic prog 4. Workout

    RX:
    Every 150s x 6
    5-10m HS walk
    6-12 T2B

    Scaled:
    Every 150s x 6
    1-3 Wall walk
    6-12 Leg/knee raises

    Huom!
    Sama treeni kuin viime viikolla, mutta tavoite nostaa toistomääriä.
    Jokaiseen kierrokseen täytyy jäädä vähintään 50s lepoa.

  • AMRAP 10 Workout

    7 handstand push-ups
    7 deadlifts (70/102,5 kg)

    Scaled WOD
    AMRAP 10:
    7 double-DB shoulder presses
    7 deadlifts