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

    AMRAP 20min
    30 Wall balls @9/6kg
    20 USA swing @ 32/24kg
    10 Bar Muscle-ups / 10 strict c2b / 10 strict pull up
    20 Goblet Squats @ 32/24kg
    30 Calorie Bike Erg / Row / Ski (20 cals Assault Bike)
    GOAL: 2+ rounds

  • WOD Workout

    AMRAP 15:00
    Run 200 Meters
    15 Overhead Squats @42.5/30kg
    2 Rope Climbs / 4 rope from ground to standing

    Goal: 3+ rounds

  • WOD Workout

    4 rounds for time;
    5/leg Double KB Front Rack Step-ups @16/12kg
    30m Farmer Carry
    250 Meter Row/Ski/500m bike
    Timecap: 12 mins

  • WOD Workout

    5 Rounds with a Partner
    30 Calorie Row
    30 m wheel barrow each
    30 USA Kettlebell Swings@24/16kg
    60 Double Unders
    - Goal: Split work in half - your pace should be challenging, but not maximal
    - TIME CAP = 30:00

    Extra:DB Plank Pull Through: 3 x 8-10 each side. Rest 60s.

  • CrossLifting Workout

    A) Hang power snatch - 15 mins

    • Build up to a heavy 3 rep in 6-7 sets
    • Rest 2:00 between sets

    B)
    4 sets (1 set every 4:00)
    3 squat snatches@43/30 kg
    12 double unders
    6 power snatches@43/30 kg
    24 double unders
    9 overhead squats@43/30 kg
    36 double unders

    Rx+: 52/35 kg

  • POWER CLEAN COMPLEX Strength

    Power clean complex

    6-8sets:

    1 Power clean + 2 hang power clean 70-80%

  • AMRAP 8 Workout

    AMRAP 8
    10 ttb
    10m hs walk
    * cash out
    For time:
    200 DU
    .
    .
    SCALED AMRAP 8
    6 ttb
    3 wall walk
    * cash out
    For time:
    100 DU

  • WOD: T2B, Thruster & DU Workout

    AMRAP20:
    3-6-9... T2B
    3-6-9... Thruster (60/40)
    40 DU / AMRAP DU in 60s / 60 SU
    - rest 30s between rounds

    Huomioita: Pyri tekemään mahdollisimman pitkiä sarjoja / isoilla painoilla ja ota tarvittaessa pari happea pidemmät huilit sarjojen / liikkeiden välillä.

    RPE8-9

    Treenin flow: 1. kierroksella 3 T2B ja thrusteria, 40 tuplaa. 2. kierroksella 6-6-40, 3. kierroksella 9-9-40 jne."

  • 11.1.2025 EasyWod Workout

    Teams of Two, AMRAP 13

    9/7 Cal Row
    6 Rover over Burpee
    15 American Swing 24/16kg

  • Basic Workout