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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

  • Clean complex Strength

    Find todays heavy complex in 12min:
    -Clean pull+ hang power clean

  • 19.10.2022 No Shoes, No Shirt, No Problem ( Aruba ) Workout

    For time:

    4000m Bike Erg
    2000m Row
    100 TTB

    TC 38

    • Work in intervals of 2 minutes on, 1 minutes Off

    • Start with the damper higher than usual on the bike. Reduce the resistance as needed on order to maintain 75+ RPM. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

    • Be mindful of your grip on the row handle as we don't want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have goal pace to hold throughout or set a goal number of meters each interval to stay focused.

    • Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don't want to rest too much between sets if we can help it. Try to only chalk during the official rest periods.

    • Hop off your machines during breaks to shake out the legs and keep the blood flowing instead of running into lactic acid build up.

  • WOD 26.9 Workout

    WOD (S):

    15-12-9
    thruster 50/35
    pull up (strict)

    15-12-9
    deadlift 100/70
    HSPU (strict)

    3 rounds for time
    400m run
    15 burpee over bar

    rest 5 min between workouts

  • WOD 6.11 Workout

    Core:
    1:00 hollow hold
    1:00 arch hold
    1:00 plank

  • Team WOD 15.10 Workout

    Teams of 2:

    3 rounds of:
    40 wall ball 9/6
    40 OHS 20/15
    40 T2B

    3 rounds of:
    30 DB snatch 22,5/15
    30 thruster 30/20
    30 burpee over bar

    3 rounds of:
    20 DB goblet squat 22,5/15
    20 hang power clean 50/35
    20 C2B

    Timecap: 35min

  • Saturday Madness Workout

    Teams of 3
    120-90-60-30
    Wallballs @9/6kg
    Cal Row
    12-9-6-3
    Rope Climbs
    *200 Meter Run as a team after each round

    Rx+: Legless Rope Climbs
    TIME CAP = 40:00
    First round example: 120 wall balls, 120 cal row, 12 rope climbs, 200m run

  • 131022 Torstai Workout

    Partner workout

    20min AMRAP
    A: 2 rounds of
    3 ring muscle-up (or jumping / banded)
    12 box jump 60/50
    B: Row for cal for as long as your partner completes 2 rounds of A

    Alternate between A & B

  • Extra Credit 11-10-2022 Workout

    Standing Banded Abs
    3 x 15. Rest 60s
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • OPTIONAL Workout

    2-3 rounds:

    10 ring row
    10+10 suitcase deadlift
    20cal machine

  • 081022 Lauantai Workout

    4x intervals (A-B-A-B)

    A) 4min EMOM
    1. 40 DU + AMRAP air squat
    2. Row

    Rest 2min

    B) 4min EMOM
    1. 8-10 toes to bar + AMRAP box jump 60/50
    2. Burpee to target

    Rest 2min