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

  • 14min AMRAP Workout

    CONDITIONING

    14min AMRAP:
    10m Prowler Push (medium load)
    12 C2B
    10m Prowler Push
    8 HSPU

    Overall RPE 4

    Tailoring Options:
    Prowler Push→ Banded Sprints with a partner
    C2B→ Pull-Up→ Ring Row
    HSPU→ HSPU on a Box

  • AMRAP 10 Workout

    AMRAP 10
    15 Wall Balls
    15 Abmat Situps
    15 Ring Rows
    15 Wall Ball Overhead Situps

  • EMOM x12 Workout

    1.) High Box jumps
    2.) One hand KB Hang snatch
    3.) Row / Air bike

    • you choose reps / weights

  • EMOM x10 Workout

    1 High Hang Power / Squat snatch
    1 Hang Power / Squat snatch
    1 Power / Squat snatch

    • Alternate Power & Squat Every rnd.
    • max 60%

  • Extra Credit 25-02-2020 Workout

    Banded Triceps Complex
    - 50 reps per movement, AFAP.

  • Kurimuskerho 23.2.2020. Workout

    Warm up
    3 rounds
    1:30 ergo
    30-50 single unders
    3-5 strict pull ups/jumping pull ups + 10 kip to swings
    10 air squats
    5 jumping air squats
    5+5 romanian dl with DB
    5+5 single arm upright row + press

    then 12-15 minutes for prepare workouts

    In teams of 2
    For time
    80/100 calories of ski,bike or assault bike
    80 power snatches @25/35kg

    rest 5 minutes

    In teams of 2
    For time
    80 box jumps
    80 thrusters @25/35kg

    rest 5 minutes

    In teams of 2
    For time
    80 pull ups
    80 ohs @25/35kg

    Cool down
    3:00 light jog/walking
    2:00 upperback rolling
    1:00 lats smash with roller (R/L)
    1:30 quad smash with roller (R/L)
    1:00 calf smash with roller (R/L)
    2:00 cobra to downward dog
    2:00 prayer pose

  • Optional Gymnastics by Erik, Day 2 Workout

    Day 2
    Core strength

    3-4 Rounds for quality, rest as needed

    1) 20-30 sec. L-sit hold video

    2) 5 inch worms with a 5 sec. hold in bottom position video

    3) 10 hollow rocks + max effort of hollow hold video

    -hollow hold ends as soon as you feel your lower back arching, be strict in judging your own performance!

  • Power-3, Etukyykky Strength

    Front squat 8x4 @50% +Bands
    Go every 1:30

  • Ring Complex Workout

    Ring Complex:

    Complete 5 rounds, rest as needed between rounds

    1 Strict MU
    2 Kipping MU
    3 Ring Dip
    4 Toes Through Rings

    If this is too easy for you, try to hit bigger rep scheme. For example: 3 strict, 4 kipping, 5 ring dip, 6 TTR…
    Scale if needed. For scaling you can do banded transitions + ring dips and TTR without the band.

  • WARM-UP Workout

    5min Row/Bike/Airbike
    Then 3 rounds:
    1) 10-20 Banded Good Morning video
    2) 10m+10m Single Arm DB Overhead Walk
    3) 3+3 DB Hang Squat Clean
    4) 10m Bear Crawl + 10m Backwards Bear Crawl

    Handstand Shoulder Opener video