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

  • wod Workout

    6min
    Assault Bike 18/16cal
    Farmer carry 20m

    Rest 1min

    3rds 30s work, 30s rest (6min)
    Row 30s
    rest 30s
    Sled Push 30s
    rest 30s

    rest 1min

    6rds 30s work, 30s rest
    Sledhammer hits

    rest 1min

    6rds 30s work, 30s rest
    Batte Ropes

  • Green 030422 Workout

    4x
    EMOM 7

    A) 12-18 Wall Balls
    B) 6-10 Burpee-Box Jump Overs
    C) 8-15 Cal. Row
    D) 8-15 Double DB Snatches
    E) 8-15 Cal. SkiErg
    F) 10-20 V-ups
    G) 8-15 Cal. Echo/BikeErg

    Rest 3min between EMOMs

  • Power Clean Strength

    Power Cleans, Every 1:30 x 9:

    Set 1-2: 3 @65-70%
    Set 3-4: 3 @70-75%
    Set 5-6: 2 @75-78%
    Set 7-8: 2 @78-82%
    Set 9: 1 @85-90%

  • 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!