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

  • "ADDERALL" Workout

    In a 10:00 Window:
    Run 1 Mile (1600 Meters)
    Time Remaining, Max Power Clean and Jerks 60/42,5kg
    — Rest 3:00 —
    In a 7:00 Window:
    Run 800 Meters
    Time Remaining, Max Power Snatches 47,5/32,5kg
    — Rest 3:00 —
    In a 4:00 Window:
    Run 400 Meters
    Time Remaining, Max Thrusters 42,5kg/30kg

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds for time:
    5+5 KB Lunge Snatch @24/16kg video
    10 Goblet Squat
    50 DU

    RPE 3 to 4

    Tailoring Options:
    Decrease loading 24/16kg→ 16/12kg
    DU→ decrease rep scheme or Single Unders

  • Basic Conditioning Workout

    Basic Conditioning
    For 40min w/partner

    AMRAP 5
    Row

    While Partner
    40+40m One Arm Farmers Walk 24/16kg
    30 Glute Bridge March
    40m Front Rack Lunges 20/16kg's
    15+15 Windshield Wipers

  • Snatch pull Strength

    Snatch pull
    4x3r
    1-2r reps in the tank.
    Rest as needed.

  • Basic Conditioning Workout

    Basic Conditioning
    For 40min

    10 Box Jumps
    15 Pull-Ups
    20 Wall Ball Cleans 9/6kg
    30 KB Swings 32/24kg
    40 Wall Ball Squats 9/6kg
    200 Single Unders

  • Optional Gymnastics by Erik, Day 1 Workout

    Day 1
    Handstand skill

    Headstand leg lifts 5x5 video
    -tuck → straddle → pike

    Kick ups to handstand for 5 min video

    -Start with a low kick and progress to full handstand, keep legs straight!

    Handstand walking practice staying still for 5-10 min

    -Practice getting as many steps as possible in a 1m x 1m space in handstand, shifting your weight is the key here

    Tailoring options:
    Easier → use a partner or a wall for support
    Harder → shoulder taps or thigh taps

  • Bring a friend WOD Workout

    Bring a friend WOD

    (tehdään sen ystävän kanssa, kenet kutsut jumpalle <3)

    With partner AMRAP in 15 minutes of:

    P1) 500/400m row

    P2) Max effort plate GTOH

    M: 20 kg N: 15kg

    Score: Total reps of plate GTOH.

    *Toinen soutaa, toinen tekee GTOH:ja ja sitten vaihto kun metrit täynnä soutajalla.

  • Morning Intervals Workout

    With a pair

    10min ON/1min OFF
    A) Row
    B) Ski
    C) Bike

  • 6 rounds for time Workout

    CONDITIONING

    6 rounds for time:

    5 DB Thruster @22,5/15kg
    10 TTB
    15/12cal Row

    RPE 4, very heavy breathing

    Target: <12min and unbroken sets with thrusters.

    Tailoring Options:

    DB Thruster: Decrease loading→ 15/10kg
    TTB→ decrease rep scheme or do Hanging High Knees

  • Strength Strength

    Power Clean: Build to a 1RM in 10 sets. Rest 2
    - Sets should look like 3-3-2-2-1-1-1…