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

  • 2x12 min Amrap Workout

    5 C&J 60/40kg
    10 Pull Up
    Run 200m (2 kierrosta käytävää)

    rest 6min btw amraps

  • Conditioning 26-03-2022 Workout

    Team of 3

    A)
    EMOM 20:00
    Minute 1: Max Renegade Row + Push-up
    Minute 2: Max Cal Bike/Row/Ski
    Minute 3: Max Russian Swing @24/16kg
    Minute 4: Rest
    - All team working, just start at different stations, 4th minute all rest

    B)
    5:00 Farmer Carry
    - As a team accumulate as much distance as possible with a challenging weight

    C)
    5:00 Double Rack Carry
    - As a team accumulate as much distance as possible with a challenging weight

  • Accessory Workout

    3rds
    B1 12-15 Single leg Glute ham bridge
    Lepo 60s
    B2 12-15 Deficit Push Up
    Lepo 60s

  • HS-walk Workout

    HS-walk 3x20m or Shoulder taps 3x50 or work on your HS-walk for 15 min

  • 3rds Workout

    A1 Landmine Press 12/side
    Lepo 60s
    A2 B-stance Romanian DL 12/side
    Lepo 60s

  • WOD Workout

    4 rounds for quality
    10 total Renegade Rows @22,5/15kg
    10 DB Hang Power Cleans
    300/200 Meter Row/Ski/Bike (double metres on bike).

    Extra:
    Zottaman Curls: 3 x 10-12. Rest 60s.

  • Strength Workout

    Triset x 3 rounds

    6 x Close Grip Floor Press (barbell)
    Rest :10
    12 x Push-Up
    Rest :10
    24 x Elbow Out DB Floor Press
    Rest 3:00

    The pump is coming for you!

  • Metcon Workout

    3 rounds

    3 rope climbs
    10 alternate leg pistol squat
    30 wall ball

  • Open 22.3 Workout

    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Men: 95 lb, then 115 lb, then 135 lb
    Women: 65 lb, then 75 lb, then 85 lb

    Time cap: 12 minutes

  • Kehonhuolto Workout

    Ylävartaloa ja muuta