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

  • EMOM 12 min Workout

    EMOM 12 min

    7-9 box jumps
    7-9 pullups
    30-45" hollow hold

  • EMOM 30 min Workout

    EMOM 30 min

    AMRAP: 3 burpees + 5 KB-swings
    1 min rest
    AMRAP: 30 DU + 5 groiners
    1 min rest
    row
    1 min rest

  • Intervals Workout

    Intervals (ABABAB)

    Alpha+Beta x 3, 3 min rests

    Teams of 2, you-go-I-go:

    Alpha:
    1 min max rep pullups (you go 1 rep, I go 1 rep alternating; if strong then keep hanging all minute)
    400 m run

    • 3 min rest

    Beta:
    1 min max rep pushups (you go, I go; scale up to ring Pushups if needed)
    400 m run

    • 3 min rest

  • EMOM 16 min Workout

    EMOM 16 min

    3-5 Hang clean
    7-10 Ridiculously Heavy Goblet Squats

  • Intervals 3:3 Workout

    Intervals
    3 min work : 3 min rest

    AMRAP
    4+4 DB snatches
    10 groiners

    rest

    AMRAP
    6+6 KB Push Press
    10 goblet squats

    rest

  • AMRAP 7 min Workout

    AMRAP 7 min

    7 KB-swings 24/16 kg
    7 Goblet squats

  • AMRAP 15 min Workout

    3 Strict Pullup/1 Strict Chinup
    12 Ring Rows
    3 Strict Ring Dips/1 Strict Ring Dip
    12 Push-ups/Box Push-ups
    15 Hanging Knee Raises
    40 m walking lunges

  • EMOM 12 min Workout

    EMOM 12 min

    5-10 pushups
    30-45" wall sit
    20 hollow rocks

  • Power clean & jerk Strength

    4x 2 power clean + 2 jerk 70-83%
    3x 2 power clean + 1 jerk 83-87%

  • Treeni 2 Workout

    Easy pace cardio
    Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
    ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
    palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
    puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
    Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.

    Easy pace cardio
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 1-3 ring or bar muscle ups (banded/jump also fine), go every 40s
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 4-6 strict or kip hspu , go every 40s

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 Toes to bars , go every 40s
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 6-8 db power clean&jerks , go every 40s

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-10 wall ball shots, go every 40s
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-10 pistol squats , go every 40s