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

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    7min AMRAP:

    3 Manmaker @22,5/15kg
    6 Burpee over DB
    9 TTB

    RPE 3-4

  • 2.Conditioning Workout

    "Tip Toe"
    For Time:
    200 Meter Run, 21 TTB, 21 Burpees
    200 Meter Run, 18 TTB, 18 Burpees
    200 Meter Run, 15 TTB, 15 Burpees
    200 Meter Run, 12 TTB, 12 Burpees
    200 Meter Run, 9 TTB, 9 Burpees
    200 Meter Run, 6 TTB, 6 Burpees
    200 Meter Run, 3 TTB, 3 Burpees

  • NBT All out Workout

    Rounds

    Run 200m
    10 BMU/C2B/Pull-up
    10 Box Over Burbee

    Rest 3min

  • Team WOD 11.5 Workout

    Teams of 2
    0-7
    60 brp box overs
    7-14
    Amrap 7
    9 clusters 35/25
    7 wall balls
    5 t2b
    14-21
    5 rounds
    15 hr push ups
    12 db snatch
    9 pull ups
    21-35
    1000m run
    100 cal cardio

  • Pe 10.5.2019 Maastaveto + kevyt penkki Strength

    Maastaveto 3x1x max2 (eli viime viikon rauta)
    Penkki 1x85%, 1x90%, 1x95%
    Jalkanostot maaten 50-100 toistoa "yhteen putkeen"

  • WOD Workout

    For time:
    30 Calorie row/ 25 bike
    30 Deadlifts (100/70kg)
    30 Lateral Burpees

    Timecap: 9 mins

    DL : 3 sets or less , choose weight accordingly

  • Short APE Workout

    Alternate between movement
    40s on 30s off
    Station 1: American KBS 24/16->20/12->Russian
    Station 2: Burpees -> Bodybuilder -> to 16"
    Station 3: Double Unders-> Singles
    Station 4: Cal Row
    x6
    (change station order to accomodate for number of rowers)

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    Buy in: Row 500m

    3 rounds:
    20 Air Squat
    6 Burpee over Rower

    Cash out: Row 500m

    RPE 3

  • Press in Split 3x6 Strength

    STRENGTH

    Press in Split 3x6, RPE 3+ to 4

    Get into split and then barbell press. Rest as needed between sets.

  • NBT 5 x (4x3min) Workout

    5rounds (4x3min)

    Every 3minutes 4 rounds
    5-10pull ups / 5MU
    Rest of the time row

    Every 3minutes 4 rounds
    HS walk 10m / box walk
    Rest of the time Ski

    Every 3minutes 4 rounds
    4-12 strict Hspu
    Rest of the time AB

    Every 3minutes 4 rounds
    16-20 Tuck ups
    Rest of the time singles

    Every 3minutes 4 rounds
    16 OH Lunges
    Rest of the time Run