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

  • EMOM5 Workout

    EMOM 5:
    5 v-up + 5 tuck up + 5 hollow rock + 5 hollow hold

    • all the movements in 1 minute and rest of the time resting

  • 210721 Keskiviikko Workout

    Every 8min for 3 rounds
    15 burpee
    20 toes to bar / heels over hips
    15 burpee
    40 sit-up

  • 311221 Perjantai Workout

    "New year's fireworks"

    25min AMRAP
    (You go / I go full rounds)
    3 ring muscle up
    8 DB box step up 60/50
    10-12 DB push press @2x22,5/15
    24 double under / single under

  • "Recovery day" Workout

    3 Rounds, For Calories in 34 minutes
    2 minutes Air Bike
    2 minutes Rest
    2 minutes Row
    2 minutes Rest
    2 minutes SkiErg
    2 minutes Rest

  • PART 2: BACK SQUAT Strength

    [18 Minute Clock]
    Set 1: 3 Reps @ 60% 1RM
    Set 2: 3 Reps @ 68% 1RM
    Set 3: 8 Reps @ 73% 1RM
    Set 4: 8 Reps @ 73% 1RM
    Set 5: 8+ Reps @ 68% 1RM

    *Score = Heaviest Load

  • PART 1: "DEATH RACE" Workout

    5 Rounds For Time:
    21/15 Calorie Row
    10 Burpees

  • Saturday conditioning Workout

    Conditioning WOD

    5 rounds for time of:

    20/17 Cal row
    20 KB swings 32/24kg
    20 Burpees

    TC:25 min

    Pyri säilyttämään hyvä ja tasainen tahti koko wodin ajan. Älä lähde liian lujaa liikkeelle!

  • WOD Workout

    In 12 mins
    2000/1600 Meter Row/Ski or Double distance on Bike Erg
    then remaining time AMRAP:
    12 Burpee
    12 V-Up
    12 Box Jump Step-downs @ 60/50cm
    Goal: 2+rounds

    Extra credit:
    DB Hammer Curls: 3 x 10 3s down. Rest 60s.

  • "12 Days Of Covid" Workout

    RX:
    Just like the song "The 12 Days of Christmas", Add one exercise per round. (1, then 2-1, then 3-2-1, then 4-3-2-1 etc.)
    TC 45min
    Advanced:
    Will complete each exercise in ascending order, and then work back down to 1.
    TC 60min

    1 Clean and Jerk
    2 Overhead Squats
    3 Snatches
    4 Box Jumps 60/50cm
    5 Hang Cleans
    6 Lunges
    7 Clusters
    8 Bar Over Burpees
    9 STOH
    10 Deadlifts
    11 Air Squats
    12 Thrusters

    Advanced: 50/35kg
    RX: 40/28kg

    Let's see can you make it all the way to 12 and then back down to 1!?! Thrusters are done only once.

  • Strength 23-12-2021 Strength

    A) Squat Snatch Technique work. 12:00
    After warm-up, practice some reps with light to medium weights for singles or doubles

    B) Front Box Squat
    Build to an 8RM in 4 sets. Rest 2:00
    - parallel box
    - Record this result in 'kg' section

    C) RDL
    4 x 10-12. Rest 90s.
    - Working weight likely heavier than the Front Box Squat weight you just finished with.