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

  • AMRAP 12min Workout

    5-10-15-20...
    DL (100/70) + DB/KB Thruster (2x45/35lbs Or 20/16kg) + Pull up/c2b

  • Ab wheels + ghd back extensions Workout

    Ab wheels + ghd back extensions.
    Alternate movements.
    4 x 10, 1 min rest between.

  • ENDURANCE: Circuit training w/ 2min cycles Workout

    4 rounds of 6x 2min circuit
    w/ 10s time to change to the next movement

    1. 2min Low pace row (speed 24-25 m/s)
    2. 2min KB/ DB farmer walk (moderate/light weight)
    3. 2min Abs (easy pace and different kinds)
    4. 2min Low pace ski
    5. 2min Leaning ring push-ups (easy pace, e.g. 10 reps at a time short pause and continue...)
    6. 2min Hang (don't jam the hands, take breaks when needed)

    The goal is to keep the heart rate between easy and moderate level.

  • End of an Era! Workout

    This is the final workout for 'The Bunker!'

    Teams of 2
    Stairs
    100 x Burpees (team total)
    Stairs
    100 x Squat
    Stairs
    100 x Double Under
    Stairs
    40m Handstand Walk (partner assisted as needed)
    Stairs
    40 Push-Ups (partner assisted as needed)
    then
    2 x Stairs Buddy Carry (6 floors each, split as you wish)

  • 220217 Workout

    Conditioning
    Alternating Tabata (8 Rds of :20s/:10s):
    Front Squats (50/35)
    TTB

    20 seconds of Front Squats, followed by a 10 second break
    Followed by 20 seconds of TTB, with another 10 second break.
    Repeat this process for a total of 8 sets.

  • 8 minute AMRAP Workout

    10 pistol squats
    15 WB 20/14
    10 T2B (scale 24 K290)

  • 4 x 5 min AMRAP Workout

    4 x 5 min AMRAP, 3 min rest in between

    A-B-A-B

    A)
    9 Thrusters 42,5/30 kg
    30 Double-Unders
    3 Pullups (scale up to C2B)

    B)
    5 Pullups
    10 Pushups
    15 Wall Balls

    Aim to keep round scores similar.

  • 24 h amrap Workout

    Benchmark

    Vertaa Kehäkalenteri 24.12.2016

    Hyvää joulua!

    AMRAP 24h

    Kinkkua
    Laatikkoa
    Suklaata
    Unta
    Seurustelua
    Kinkkua
    Laatikkoa
    Suklaata
    Unta

  • Tabata be kidding me! Workout

    SA KB clean (alternate every round)
    Curve
    Hollow Rocks
    Rower
    Conditioning Push-ups
    Ski
    Cross-body Mountain Climbers

    ** complete 8rounds at each station before moving on.

    30min

  • Minion Sized Amraps Workout

    a. 20 Ski Pulls -- 10 Reverse (candlestick) Burpees
    b. 10 WallBalls -- 10 Abmat Situps
    c. 100m Row -- 15 Jumping Pull Ups
    d. 0.06 Curve -- 10 Burpees
    e. 30DU/60 Singles -- 20 Squats
    F. 10 inchworms -- 10 conditioning pushups

    5min/ 1min

    Score is total rounds completed thru whole circuit

    30min