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

  • Partner WOD Workout

    8 minute AMRAP
    10 squat clean 135/95
    5 burpee over bar

    Rest 2 minutes
    Partners alternate full rounds for each AMRAP

  • Partner WOD Workout

    8 minute AMRAP
    10 pull ups
    20 DU (60 singles)

    Rest 2 minutes
    Partners alternate full rounds for each AMRAP

  • Endurance Workout

    3 rounds for quality:

    100 cal row or run/ski/bike 7 min
    30 m OH lunge walk (20/10 kg)
    10 T2B / 20 knee raises

    rest 3 minutes between rounds

  • NBT Everything Fun and Nasty Workout

    For time:
    5 Bar over burbee
    5 Snatch @25/35
    10-10
    15-15
    20-20

    Rest 5-10 min

    8min AMRAP
    5 Power Cleans
    10 T2B
    15 WB

    Rest 5-10 min

    2min AMRAP
    C2B / pull-up

  • EMOM 48 Workout

    Every minute on the minute for 48 minutes (8 rds):
    A: 15/12 cal Row (max resistance)
    B: 15-20 Abmat SU
    C: 5-10 Burpee pull-ups
    D: 15-20 KBS 24/16kg (american)
    E: 5-10 Renegade row + Push-up (choose weight)
    F: Rest

  • Barbell pull-over, 3 x 20 reps Workout

    Barbell pull-over, 3 x 20 reps.
    As heavy as form allows.

  • Etukyykky 6 x 4 Strength

    Etukyykky 6 x 4, 80 %

  • 1/23/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Front Squat(12)
    week 4-deload
    use 90% of one rep max to determine loads
    5@40%
    5@50%
    5@60% no amrap

    Metcon/*Metcon-comp (12)
    Emom 12
    even-10 thrusters *95/65-75/55
    odd- *40 double unders x3 singles

    Afterburner
    2x400m run
    rest=run

    Finisher
    2 min samson stretch
    30 scap push ups
    30 v ups

  • 3 x AMRAP 3 Workout

    AMRAP 3:
    75 DU (buy in)
    15 Deadlift 100/70kg
    15 Bar over burpees

    3 min rest

    AMRAP 3:
    75 DU (buy in)
    10 DL 120/85kg
    10 Bar over burpees

    3 min rest

    AMRAP 3:
    75 DU (buy in)
    5 DL 140/100kg
    5 Bar over burpees

  • Soutu parin kanssa Workout

    Toinen soutaa toisella tauko.

    500 m soutu
    1000 m soutu
    1500 m soutu
    2000 m soutu

    jäähdyttely