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 x 25 MINUTES
    100m DB Suitcase Carry*
    10/10 Single Arm Supported DB Rows
    20 DB Glute Bridge-Ups
    100m Run (Easy Pace)
    10 Reps of 'Lunge-Lunge-Up-Down'**
    20 Single DB Curls
    20 Banded Dante Rows or Face Pulls
    100m Run (Easy Pace)
    *Switch hands as needed.
    **1 Rep = Lunge (R) + Lunge (L) + Up-Down.
    RPE 5, Steady medium pace,

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 Up-Dog to Down Dog
    10 Alt. 90-90 Hip Rotations
    15 Banded Ws
    -Rest as Needed b/t Sets-

  • WOD 13/09/23 Workout

  • Accessories Workout

    30s on - 15s off - 4 rounds
    a) double kb front rack hold / sandbag bear hug
    b) copenhagen plank, L
    c) copenhagen plank, R
    d) tempo (goblet) cyclist squat (3s down, 2s bottom, fast up, 1s top)

  • Friday strength Strength

    High hang snatch pull

    3×5 @ 60-70 % of max

  • Franning Chief Workout

    Franning Chief

    3 x 3min töitä ja 1min lepoa
    3 thruster 43/30kg
    6 leuanveto
    9 boksihyppy

    josta suoraan

    3 x 3 töitä ja 1 min lepoa
    3 raaka rinnalleveto 61/43kg
    6 etunojapunnerrus
    9 ilmakyykky

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min air bike (add speed during 2 min)
    10/10 bulgarian split squats
    20 db snatch, second round db pc&pp from ground
    1:00 Plank Hold , second round :30/30 side plank R/L
    then mobility and warm up sets for squats

    Strenght
    3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
    rest 3-4 min bwn sets
    3x3 Power Snatch @83-93% of 1rm power snatch
    rest 2-3 min bwn sets
    3x3 Power Clean + Push Jerk @83-93% of 1rm pc&pj
    rest 2-3 min bwn sets

    Metcon
    21-15-9 reps Or 15-12-9 reps
    Calories Air Bike
    Double kb front squats @12-16/16-24kg's
    Try to keep the fast pace on air bike, or mod/fast and hit unbroken sets on squats!
    Women calories on bike 16-12-6 or 12-9-6

    Optional Accessory Work
    2-3 sets 12/12 single arm db row @ heavyish weight
    2-3 sets 3/3 tgu
    rest as needed

  • Fight Gone Bad Workout

    3 Rounds for max reps
    1:00 Wall Balls, (20/14)
    1:00 SDHP, (35/25)
    1:00 Box jump
    1:00 Push Press, (35/25)
    1:00 Row for calories
    1:00 Rest

  • SKILL Workout

    Practice Handstand Hold/ Walking
    - 15mins practice.
    - Suitable for all levels!

  • 020923 Lauantai Workout

    Partner workout

    For time
    60 box over jump 60/50
    90 kb swing 24/16
    100 toes to bar
    90 kb swing 24/16
    60 box over jump 60/50

    Share repetitions with partner

  • FINISHER Workout

    FINISHER
    IN TEAMS OF TWO.
    FOR TIME
    30 Synchro Push-Ups
    400m KB Farmer Carry
    30 Synchro Push-Ups
    - P1 & P2 must high five at the top of each Push-Ups Rep...can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
    - Athletes will both walk together but only one partner will carry the KBs. Switch as needed.
    RPE 6