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

  • Lili's New Year Massacre Workout

  • Functional 52/2016 Workout

    10min EMOM
    A. 10-15 Box Jumps
    B. 10-20 Pullups

    rest 3min

    10min EMOM
    A. 1-2 Rope Climbs (legless if possible)
    B. 30sec Alt. Pistols

    rest 3min

    10min EMOM
    A. 5-15 Handstand Pushups
    B. 10 Wall Balls

    rest 3min

    10min EMOM
    A. 10-25 Pushups
    B. 30-50 Double Unders

  • VOIMA/TEKNIIKKA after WOD Workout

    Midline
    3 rounds of:
    Every 2 minutes on the 2 minutes
    Mins 1-2: 100 Double unders
    Mins 3-4: 30 Abmat sit ups
    Mins 5-6: 30 Calorie Row

  • 180117 Workout

    Barbell Conditioning
    With a running clock…
    A. At the 0:00
    EMOMx6: 3 Squat Snatches at 65%

    B. At the 10:00
    EMOMx6: 3 Squat Clean and Jerks at 65%

    C. At the 20:00
    Death by Kipping HSPU
    On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)

  • Scaled down 161206 Workout

    21-18-15-12-9-6-3 reps for time of:
    abmat sit-ups
    shoulder presses 20/15kg

  • Linna masters 2016 event 3 Workout

    AMRAP 9 minutes:
    30 Cal Row
    20 Thrusters
    10 C2B Pull Ups
    M/W 35-39: 50/35kg C2B/C2B

  • 3 kierrosta lämmittelyä Workout

    3 kierrosta

    100 m juoksua
    3+3 Hämähäkkimies askelkyykky
    30s. Kuollut koppakuoriainen
    5 mittarimatoa paikalla
    10 kyykkyä

  • ROTDBSB Workout

    "Return of the Dumbbell Super Burpee"

    Work in Two's. You go, I go format. One Partner completes Super Burpee Reps, other is holding isometrics or fleeing on machines. Need Two DB's: 15-30lbs

    DB Super Burpee = (Thruster + Scissor Lunge L/R + Sprawl to Push-up + Renegade Row Dumbbells L/R)

    1. DB Super Burpee: 5-6-7-8-9-10 reps (then climb back down) Other Partner has choice of (below) while they wait;
    2. Plank, Low Push-up hold, Wallsit, Chin-up Hold, SKI / CURVE / ROW

    AMRAP

  • WODconnect Advent Calendar 2016 - Day 5 Workout

    Today we will do one brutal set of back squats:

    Use your body weight or 50% of your 1RM and do as many reps as possible. Choose your weights so that you can do at least 20 reps.

    Don't start too fast. The set will be long, and it start to feel uncomfortable at some point but keep your core tight and try to maintain the rhythm. Ask for a friend to back you up!

  • WOD Workout

    Four rounds for time of:
    6 Hang Snatches (115/75 lbs)
    12 Chest-to-Bar Pull-Ups

    Rest 2 minutes, and then…

    Three rounds for time of:
    12 Shoulder to Overhead (115/75 lbs)
    12 Bar-Facing Burpees

    Rest 2 minutes, and then…

    Two rounds for time of:
    30 Wall Balls 20/14
    30 Push-Ups