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

  • 15 min AMRAP Workout

    200 m run
    10 x Push-up

  • WODconnect Advent Calendar 2015 - Day 22 Workout

    Watch this:

    Then pick two exercises and do 3x10 reps with relatively easy weight, focusing on breathing and movement fluidity.

  • WOD Workout

    For time :

    1K Row/Ski or 4:00 Assault Bike
    10 Box Jumps Step Downs @60/50cm
    60 Meter Double KB Front Rack Carry @24/16kg
    750 Meter Row/Ski or 3:00 Assault Bike
    15 Box Jumps Step Downs
    60 Meter Double KB Front Rack Carry
    500 Meter Row/Ski or 2:00 Assault Bike
    20 Box Jumps Step Downs
    60 Meter Double KB Front Rack Carry
    250 Meter Row/Ski or 1:00 Assault Bike
    25 Box Jumps Step Downs
    60 Meter Double KB Front Rack Carry
    - Goal: Sustainable pace, steady breathing

    TIME CAP = 30:00

    Extra:
    Side Plank Knee to Elbow: 25 quality reps per side, split as needed

  • 15 min for skills Workout

    15 min for skills:

    10 hollowrocks
    5 hollow to pike hold
    5 russian dips
    3-5 kipping pull-ups/banded pull-ups
    5 kip swings with hip snap
    1-2 bmu/partner assisted bmu/banded foamroller bmu/banded bmu/jumping bmu

  • Strength 21-07-2022 Strength

    Power Clean
    6 x 2. Every 60s.
    – 2-3 Warm-up sets.
    – Reset between each rep

  • 180722 Maanantai B Workout

    3 rounds for time
    80-60-40 double under
    40-30-20 KB swing 24/16

  • WOD Workout

    For Time w. a partner

    0:00-20:00
    8 Box Jump w Step Down (60/50cm)
    10 Alternating DB Snatch @22,5/15kg
    12 Butterfly Sit-ups

    22:00-32:00
    Max 40 Meter CrossBody Carry
    (Front rack- Overhead)

    – Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

    Extra:
    Wheels on the Bus
    3 x 30-45s. Rest 60s.

  • Gymnastic Workout

    Bar Muscle up
    - kip swing
    - hips to Bar
    - jumping bmu
    - banded bmu

    2 rounds (a+b+a+b)

    A. AMRAP 2
    3-6 Bar muscle up
    Max reps single DB burpee box overs

    Rest 1min

    B. AMRAP 2
    5-15 Kipping pull up
    Max reps single DB box overs

    Rest 1min

  • ”Hanging on a moment” Workout

    5 Rounds For Time:
    60 Double Unders
    9 Hang Power Cleans 50/35kg
    1-2-3-4-5 Rope Climbs

    Rest 1 Minute After Each Round

    *Score = Time it takes to complete the workout

  • Lepopäivä Workout

    Rest day - what did you do?