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

  • 13.7.2024 Kipping Technique Workout

    Kipping Technique

    Choose Pull-Up / Chest to Bar Pull-Up / Bar Muscle Up

    Time 15 minutes.

  • WOD Workout

    For Time w. a partner

    0:00-20:00
    9 Box Jump w Step Down (60/50cm)
    12 Alternating DB Power Snatch @22,5/15kg
    15 Butterfly Sit-ups

    22:00-32:00
    Max 40 Meter CrossBody Carry
    (Front rack- Overhead)

    – Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

    Extra:
    Wheels on the Bus
    3 x 30-45s. Rest 60s.

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD: Partner fun Workout

    For time w/ Partner, YGIG divide anyhow:
    50/40 - 40/30 - 30/20 cal row
    40-30-20 kb sumo deadlift highpull
    30-20-10 push up

    TC: 11
    Rx: 24 / 16

    Sekaparit -> soutu 45-35-25 cal

  • WOD: Row, WB & T2B Workout

    EMOM21:
    a) 7-12 cal row
    b) 10-20 wb
    c) 5-15 T2B / K2E / kipping knee raise / Toes-to-rack

    Työaika ~30s / piste. RPE 7,5-8,5

  • Snatch 2x2 Strength

    2 sets 2's Snatch (heavy single)

  • Painnonnosto Workout

    Tempaus

  • 3 liikettä ja juoksu Workout

    40 min.

    30 kahvakuula heilautus
    30 istumaannousu
    30 hyppy/askellus laatikon yli
    300m Juoksu

  • 6.7.2024 Intervals Workout

    4 intervals

    AMRAP 5
    20 Wallballs @ 9/6kg
    10 Burpee pull-ups
    7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
    Row for calories in the remaining time

    AMRAP 5
    25 Box jump overs, 24/20″
    15 Pull-ups
    7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
    Bike for calories in the remaining time

    AMRAP 5
    20 Wallballs @ 9/6kg
    15 Burpees over the rower
    7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
    Row for calories in the remaining time

    AMRAP 5
    25 Box jump overs, 24/20"
    20 Wallballs @ 9/6kg
    7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
    Bike for calories in the remaining time

    – Rest 3:00 between intervals –

  • Saturday Madness Workout

    AMRAP 30 min with a partner
    Buy in:
    10 Rope Climbs
    Then remaining time AMRAP:
    30 Cal Row
    30 Power Snatch (43/30 kg)
    30 Cal Row
    30 Thrusters (42/30 kg)

    – Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
    Rx+: (52/35 kg)