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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

  • WOD Workout

    10× 90s ON 90s OFF

    1) 12m OH-lunge Amrap:Kalorit
    2) 20 Istumaannousua Amrap: Seinäpallot

    Tulos= Kalorit ja Seinäpallot

  • Sunday BBF 010924 Workout

    AMRAP5
    8 DB burpee dl @22,5-17,5 / 15-10kg
    15 m dual DB overhead walk
    10/7 cal on rower

    2 min rest

    AMRAP5
    1 pullup
    2 push ups
    3 squats

    2 min rest

    AMRAP5
    10 Wallballs
    8/8 lateral wallball throws
    10 alt. wallball taps

    2 min rest

    AMRAP5
    10 KB swing @24/16kg
    15m alt.* KB farmers carry
    15m alt. KB front rack walking lunges

    *switch arm after 7,5m!

  • Conditioning 25-08-2021 Workout

    3 x 11:00 Work
    Rest 2:00 between
    Can be done in any order!

    A) 45m x Farmer Carry @ heavy
    Rest 60s between each 45m

    B) 45m Backwards Sled Drag @ heavy
    Rest 60s between each 45m

    C) Row/Bike/Ski Erg/Shuttle Run
    15s hard/45s easy

  • Conditioning 24-11-2021 Workout

    EMOM x 25:00
    Minute 1: 45s Row
    Minute 2: 45s Hang Power Cleans @35/25kg
    Minute 3: 45s Bike
    Minute 4: 45s Single Unders
    Minute 5: 45s Barbell Thrusters

    • Goal: Sustainable pace - leave enough in the tank that you can go for the entire 25 minutes with feeling like you're able to continue at that pace for as long time if asked to do so. Barbell loading light.

  • Skills 10-08-2022 Workout

    8:00 for quality rotating between;
    A1. 10s each Hollow Hold + Superman Hold
    A2. 10-15 Band Lat Pull Downs
    A3: 5 Kip Swings + 1-3 Kipping Pull-ups (or partial reps)

  • Skill 07-12-2022 Workout

    EMOM x 12 MINUTES
    MIN 1 - 7-10 Wide Grip Pull-Ups
    MIN 2 - :45 Kneeling Banded Pull-Downs
    MIN 3 - :45 EZ Cardio/Walk of your choice

    • Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.

  • Conditioning 10-08-2022 Workout

    20:00 Quality Focus
    20 Meter each Single Arm Overhead Carry
    1 Rope Climb or 3 Rope Climb Standing to Ground
    20 Meter Bear Crawl
    60s Sandbag/DBall/Stone Hold
    - Goal: Steady pace, Good vibes

  • Conditioning 24-09-2021 Workout

    4 rounds each for time;

    30 Double Unders
    20/15 Push-ups
    10 Kipping Pull-ups
    Rest 90s between rounds

    • Goal: Challenging effort, but aiming to be consistent on each round +/- 5s
    • Rx+: 10-15 Ring Dips + C2B Pull-ups instead of push-ups / pull-ups.

  • Partner Workout 15-04-2023 Workout

    IN TEAMS OF 2...
    AMRAP x 20 MINUTES*
    50 Kipping Pull-Ups / Ring Row
    10 Power Clean @ challenging
    75 Push-Ups / Knee Push-Ups
    10 Power Clean
    150 Double Unders / Single Unders / Plate Hops
    10 Power Clean

  • Conditioning 27-10-2023 Workout

    "LIFE IN HD"
    PERFORMANCE
    FOR TIME
    3 ROUNDS
    400m Run / 1½ Stairs
    21 Deadlifts @100/70kg
    6-12 Strict Handstand Push-Ups
    -Then Immediately Into
    21-15-9
    KB USA Swings @24/16kg
    Kipping Pull-Ups**

    "LIFE IN HD FITNESS"
    FOR TIME
    3 ROUNDS
    400m Run / 1½ Stairs
    21 Deadlifts @ moderate
    12 Hand Release Push-Ups / Knee Push-Ups
    -Then Immediately Into
    21-15-9
    KB USA Swings @ light
    Jumping Pull-Ups / Ring Rows