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

  • 21-18-15-12-9-6 Workout

    WOD
    21-18-15-12-9-6
    Push Press 95#
    Sit Ups
    Wall Balls

  • Rest/Recovery Workout

    rest and recovery day

  • Hug it Out Workout

    Partner Workout - both complete each exercise before moving on.
    6-9-12-15-12-9-6 Pyramid.
    You Need: Green Band, Mats, Ball (slam or wall)

    1. Green band resisted Running on the Spot (facing forward and backward) - reps=footsteps per side)
    2. Standing Ball chest pass to sprawls (back and forth)
    3. Sit-up Catapult toss or sit-up chest pass (one partner standing to catch)
    4. Pyramid Abs Tandem (see video at 1:22)
    5. Partner Plank Row (Arm wrestle grip head to head)
    6. Alternating hands tandem jump Squats (Arm wrestle grip - facing each other - switch hands every rep)
    7. Back to Back Partner Wall sit Rotations (leaning against each other, walk yourselves in circle - 180degrees=1 rep) AMRAP

  • WODconnect Advent Calendar 2016 - Day 11 Workout


    Is anyone feeling stiffness in their glutes? Let's see. Take a lacrosse ball and a box, and perform the two mobility exercises explained here

  • Technic 50/2106 Workout

    For time:
    10 Power Snatches 50/35kg
    12 Overhead Squats
    15 Pullups
    20 Burpees

  • WOD 7.12 Workout

    5 sets, not for time
    5 strict press
    10 strict T2B
    15 back extensions

  • Cardio 49/2016 Workout

    40min AMRAP

    25 Thrusters 20/15kg
    15 Burpees
    25 Sumo Deadlift High Pull 20/15kg
    15 Wall Balls
    25 Box Jumps
    10x10m Shuttle Run (10reps)

  • Hand stand walk Workout

    practise hsw for 30min

  • VOIMA/TEKNIIKKA Strength

    Take 20min to build to today´s 1RM Snatch

  • Mini Bandasaurass Workout


    Work in two's! Everyone get a mini-band.

    Partner 1 is working through mini-band exercises, partner 2 has to endure pairing exercises until Partner 1 finishes each and says SWITCH (to next exercise). Switch spots after completing all 4 - AMRAP

    Partner 1: Need 25-55lb KB + Mat + Mini-band
    1. Mini-Band Weighted Kickbacks ( Goblet Grip Holding 25-55lb KB) 15/
    2. Mini-Band Clamshell (laying on your side) 20/
    3. Mini-Band Glute bridge hold with external knee drives (with KB on hips) 25
    4. Mini-Band Bicycle Crunch 35-45/ (see video - do it faster)

    Partner 2: (Cycle through exercises in sync with Partner 1)
    Need TRX + (2) DB's 12-35lbs
    1. TRX Hamstring Curls
    2. DB Clean Press
    3. DB Reverse Crossover Lunges L/R
    4. TRX Mountain Climbers

    AMRAP 15min-ish

    1:44 - kickbacks