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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

  • 3.6.2024 Mobility Workout

    Mobility

  • Gymnastics 22-03-2024 Workout

    EMOM x 8 MINUTES
    MIN 1 - :30 Handstand Hold Option
    MIN 2 - :30 Strict Handstand Push-Ups or Hand Release Push-Ups / Incline Push-Ups

    • HS Hold Option: Pike Hold / Wall Handstand Hold / Freestanding Hold
    • RPE 5-6

  • 2.6.2024 Row, Bike & Rope Workout

    EMOM 20 Work 0:45 / Rest 0:15 ( Amrap )

    Row Calories
    Bike Calories
    Double Unders
    Rest

  • WOD Workout

    20 Reps of:
    2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/43kg

    Goal: Tough effort.
    1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
    Time cap 12:00
    Rx+: 70/47kg

    Extra:
    wall supported Tibia Raise: 3 x 15-20 . Rest 60s

  • Strength Strength

    Hang Power Clean
    Build to a heavy single in 6 sets. Rest 2:00
    - Sets of 3,2,2,1,1,1
    Option: Work on technique doing 4-6 reps each set

  • Conditioning 22-02-2024 Workout

    PERFORMANCE

    6 x 3:30 Work, Rest 1:30
    25 Russian KB Swings (32/24)
    20 KB Goblet Alt. Lunges
    Max 15m Shuttle Runs in Time Remaining...

    FITNESS

    6 x 3:30 Work, Rest 1:30
    20 Russian KB Swings (moderate)
    20 KB Goblet Alt. Lunges
    Max 15m Shuttle Runs in Time Remaining...

  • Every 3:00 for 5 rounds Workout

    40 double-unders
    20 wall-ball shots
    – Rest the remainder of each interval.
    – Score is the fastest round.

    Scaled WOD
    Every 3:00 for 5 rounds:
    20 single-unders
    10 wall-ball shots
    – Rest the remainder of each interval.
    – Score is the fastest round.

  • WOD Workout

    For time :
    1000m Row/Ski/2000m bike
    120m Farmer Carry @32/24kg
    400 m run

    25 Kipping Pull-Up
    25 Hand Release Push-Ups
    25 Burpee Box Jump Over @60/50cm

    1:00 Rest

    25 Burpee Box Jump Over @60/50cm
    25 Hand Release Push-Ups
    25 Kipping Pull-Up

    400 m run
    120m Farmer Carry @32/24kg
    1000m Row

    The pull-ups, push-ups and BBJO can be split and done in any order to achieve the required reps.
    Time Cap 34 mins

  • 17.5.2024 Endurance WOD Workout

    Endurance 50 Minutes Of : ( HR Zone 3, Green )

    1000m Bike
    500m Row
    400m Run

  • Partner conditioning Workout

    AMRAP12 x 2 - rest 4 min

    Buy in 800m run (both run)
    Remaining time amrap of "cindy" (ygig per round)

    RX:
    Cindy = 5 C2B/pull up + 10 push up + 15 air squat

    Scaled:
    Cindy = 5 pull up + 7 push up + 12 air squat

    Skaalaukset: Pull up->jumping pull up Push up->kulmaa säätämällä Air squat->määrä

    Huom! Jokainen valitsee liikkeet/toistomäärät niin, että pystyy tehdä lähtökohtaisesti UB.