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

  • GLAM BAM FINISHER Workout

    GLAM BAM FINISHER
    Partners will start staggered, aim to finish all exercises in allotted time.
    SS = superset
    You will share : 1 mat, 2 DB, 1 HVY GOB KB, 1 ab mat, 1 HVY MB, 1 TRX

    10 STRICT PU SS w/ 20 DBL DB Floor Press
    10 HVY GOB SQ SS w/ 20 BW SQ Jumps
    10 HVY MB AB MAT SIT UPS SS w/ 20 BW ab mat sit ups
    10 HVY KB DL (you go to big bertha KB's) SS w/ 20 TRX Ham Runners
    REPEAT

  • Endurance Workout

    In teams of 2 ascend the ladder as far as possible in 40 minutes:
    10-20-30-40… wall balls
    20-40-60-80… double unders
    30-60-90-120… calories row

    Share the work. One works, one rests.

  • 2-position Snatch Strength

    1-2 rounds of Snatch Drills before you start your snatches. (check the video)

    EMOM: 2-position Snatch (above the knee, Floor)

    3set: 65% of 1rm snatch
    3set: 70%
    3set: 75%
    3set: 80%

    Info: First snatch is right above the knee, second from the floor. You can drop and go. Scale if needed.

  • Deadlifts, burpee box jumps & running Workout

    21-15-9 reps for time:
    Deadlift 125/80kg
    Burpee box jump 24/20”
    Run 400m after each round

  • Gymnastics and speed ladder training Workout

    Gymnastics and ladder training for 20-30min

    Ohje: tee voimistelua ja tikasharjoituksia 20-30 minuuttia. Katso video liikkeistä tai keksi omia.

  • Skill + mobility Workout

    Skill WOD + mobility

    a) Mini flight simulator
    unbroken du's
    5-10-15-20-25-30..50

    Jos stiplaat, aloita ko. sarja alusta.

    RX up to 50
    Scaled up to 30

    Mikäli et saa vielä tehtyä vielä yhtään tuplaa tai saat silloin tällöin yksittäisiä niin käytä 15 min niiden harjoitteluun

    time cap 15 min.

    B) Mobility
    Jalkapohjat (pallolla)
    Pohkeet (rullalla)
    Nilkat (kumpparilla ja kuulalla)

  • Engine - 6 rounds of "Helen" Workout

    6 rounds of Helen, rest 2min between sets

    Run 400m
    21 KBS 24/16kg
    12 Pull-Up
    rest 2min

    Ohje: tee kuusi kierrosta Heleniä, lepää 2min jokaisen kierroksen jälkeen. Skaalaa toistomääriä ja painoa tarvittaessa. Älä aloita liian kovaa, vaan pyri tasaiseen suoritukseen.

    Corework of your Choice

  • 20min EMOM: Workout

    1) 5-10 TTB
    2) 10-20 Wallball

  • Row, Jump, Lunge, Swing Workout

    Alternating every minute on the minute for 25min perform

    • 1: 12/10cal Row
    • 2: 30 DU
    • 3: 20 Walking lunge
    • 4: 15 Russian swing
    • 5: Rest

    Keep heart rate low and move at a steady pace.

  • ENDURANCE CLASS Workout

    21-15-9
    HSPU
    Pullups​
    Weighted squats 45/25 (DB or KB)

    -2 minute rest-

    21-15-9
    DL 105/75
    Single jump rope ( yes...singles)
    Push Jerk 105/75

    2 minute rest-

    21-15-9
    Lateral box jump overs 24/20
    HRPU
    Sit ups

    **Score is total time, including rest
    *    * 30 minute cap