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

  • Back Squat 5 x 5 @3311 tempo Strength

    Back squats 5 x 5 reps @3311 tempo

    Strict tempo: 3s down, 3s at bottom, 1s up, 1s at top. DO NOT CHEAT!
    Post three heaviest successful sets

  • Tabata: Pull-ups Workout

    Pull-ups

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • "AMANDA" Workout

    Benchmark "Amanda"

    For Time:
    9 - 7 - 5
    Muscle-ups
    60/40 Squat Snatch (= catch below parallel)

    Write down all benchmark workout scores into the paper sheets!

    RX: 135/95 lbs = 61/43 kg

    Scaling options:
    MU - jumping MU - CTB (/dip) - PU (/dip)
    SS - less weights - power snatch + OHS - less weights - power snatch

  • 30.12.2023 3RFT Workout

    3 RFT :

    12 One Arm Devils Press 22,5/15kg
    12 Toes To Bar
    25 Air Squats

  • WOD Workout

    RX
    3 x 6 MINUTES; Rest 1:30
    4 Kipping Pull-Ups
    6 Hand Release Push-Ups
    8 DB Goblet Alt. Lunges (22,5/15kg)
    12 Sit-Ups

    SCALED
    3 x 6 MINUTES; Rest 1:30
    4 Jumping Pull-Ups / :20 Chin Over Bar Hold
    6 Push-Ups / Incline Push-Ups
    8 DB Goblet Alt. Lunges (moderate)
    12 Sit-Ups
    Restart at the beginning of each AMRAP.
    RPE 7

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Up Dog to Down Dog
    MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
    MIN 3 - :45 Child's Pose

  • ”My name is effort. Max effort” Workout

    Wodliigan joulukuun kisa

    ”My name is effort. Max effort”

    15 min
    20 maastaveto 70/100kg
    15 boksi hyppy vuorotellen (miesparit 60cm, naisparit ja sekaparit 50cm)
    10 rinta tankoon leuanveto

  • 221223 Perjantai A Strength

    BENCHMARK WEEKS

    1RM snatch

  • 15min, jokaisella alkavalla minuutilla 1 x cluster Strength

    15min, jokaisella alkavalla minuutilla 1 x cluster

  • 161223 Lauantai Workout

    Partner workout

    AMRAP 15
    30 toes to bar
    30 box jump 60/50
    30 bar over burpee
    30 sumo deadlift high-pull 50/35

    Share repetitions with partner

  • Lattiapunnerrus 3 x 8 Strength

    Tee 1-2 lähestymissarjaa.
    Työsarjojen välissä 60-90s. lepo