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

  • LEVELS: Rope climb (+ muscle up) Workout

    Rope climb
    Muscle up (jos joku haluaa testata)

  • EMOM x 8 Workout

    EMOM x 8

    1) 16/12cal row
    2) 5-15 push up

  • 9 Min AMRAP Workout

    9 x Back extensions
    9 x Thrusters (40/20)
    9 x Over the bar burpees

  • Ke 6.7.2022 penkki Strength

    Penkki 2x6x77,5%

    2lankun penkki 85% x amrap
    -alle yksi lämppäsarja 3x77,5%

    Vipunostot maaten 5x10
    -varovasti kuormaa

    Facepulls 3x20

    Ojentajat kumpparilla 3x20 (10 / käsi)
    -vuorotahtiin

  • Kevyt keuhkotuuletus Workout

    Every 5 min x 8.

    A: 2 laps run outside

    B: 800/600m row/ski, 1/0,8 mile EB, 1600m bike erg

  • Strength Workout

    Complete as superset:

    1 1/4 strict chin up
    4x5 reps

    Barbell Split press
    4x8-10 reps
    - same weigth across all sets

  • Skill Workout

    3rnds for quality:

    10 toes to stick v-ups
    10 straight leg sit-ups
    20 banded lat pull downs
    10 straight arm KB french presses laying on floor
    10 kip swings
    2 wall climbs + 2 wall facing HSPU

  • SEATED STRICT PRESS Strength

    10-10-8-8-8-8
    - rest 90 s between
    - add weight when reps go down

  • Double 10 Workout

    2 x 10 Min AMRAP

    A.
    10-15 t2b
    8 DB thrusters 2x22.5/15kg
    35 DU’s

    Rest 5 Mins

    B.
    20/15 Cal row or bike
    30 wall balls

    Post total reps and breakdown in comments

  • WOD Workout

    "Charlie Horse"

    For time

    10 Wallball
    15/12 Calorie Assault Bike
    20 Wallball
    15/12 Calorie Assault Bike
    30 Wallball
    15/12 Calorie Assault Bike
    40 Wallball
    15/12 Calorie Assault Bike
    50 Wallball
    15/12 Calorie Assault Bike

    Wb 20/14lb