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

  • WOD 17/01/24 Workout

  • "Hamster Wheel" Workout

    5 rounds for time:
    30 DU
    15 KBS (US) 24/16kg
    10 T2B
    10 Burpee Box Jump Overs 60/50cm

  • Rowing & Box Jumps Workout

    With Partner For Time:
    3000m Row
    Every 2:30 complete:
    10 Alt. Box Jumps 60/50cm

  • NBT Onnea matkaan Workout

    You Go I Go


    4 rds for time TC 15 min

    8 MU / 8 burpee C2B 

    16 Fron rack reverse lunge
    60/40 kg
80 DU
16 cal ski
    

    REST 3 min

    4 rds for time TC 15 min

    10 shspu 

    20 heavy WB 
 Rmu/ Ring dips 

    16 Goblet squats 32/24kg

    REST 3 min

    4 rds for time TC 15 min

    2 Rope 

    20m hs walk / 40 Shoulder taps 

    10 Power Snatch 40/60kg

    20 T2B

  • 14.1.2024 EasyWod Workout

    AMRAP 15, With Partner

    Athlete A ) Row Calories AMRAP

    Athlete B ) Perform 1 Round :

    15 Push-Ups
    15 Kettlebell Swing
    15 Ring Rows
    15 Lunges, Each Leg

    Then Change

    Score : Total Calories

  • BASIC CONDITION Workout

    For time with a partner:
    80cal ergo
    80 KB swings
    80 KB walking lunges
    80cal ergo

    Scaled WOD
    For time with a partner:
    60cal ergo
    60 KB swings
    60 walking lunges
    60cal ergo

  • Rowing intervals Workout

    1x1500m row / moderate
    1x1000m row / fast
    1x1000m row / fast
    1x500m row / fastest

    rest 3min between sets

  • Chin ups, push ups & row Workout

    EMOM12:

    Track 1 (>4 bodyweight chin ups)
    a) Chin ups - 40% of max reps + 6-10 push up
    b) 30-45s row (damper 10!, easy-moderate pace, focus on strong pulls and easy recovery.)
    c) rest

    Track 2 (<4 bodyweight chin ups)
    a) 3 x 4s negative chin ups / RPE 7 + 6-10 push up
    b) 30-45s row (damper 5, easy-moderate pace, focus on strong pulls and easy recovery.)
    c) rest

  • Deadlift Strength

    5 sets of Deadlift
    Set 1: 15 @40%
    Set 2: 12 @45%
    Set 3: 8 @55%
    Set 4: 5 @63%
    Set 5: 5 @68%
    - TnG, don't let go!
    - Rest 2min btw sets

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min row
    15 glute bridges
    15 band pull aparts
    :15 L-sit hold on rings

    Metcon
    Rowing
    1000m row @5km pr pace (s/m 23-27)
    rest 30s
    300m row @1km pr pace (s/m 30-34)
    rest 1min
    1000m row @5km pr pace (s/m 23-27)
    rest 30s
    200m row @1km pr pace (s/m 30-34) or faster
    rest 30s
    200m row @1km pr pace (s/m 30-34) or faster
    rest 1min
    1000m row @5km pr pace (s/m 23-27)
    rest 30s
    150m row @1km pr pace (s/m 30-34) or faster
    rest 30s
    150m row @1km pr pace (s/m 30-34) or faster

    Gymnastic Strenght
    Ring Muscle Up
    3x:20-30 chin over rings/bar hold , jalat yhdessä ja pikkusen edessä suorana
    3x:20-30 ring push up / push up hold at bottom of push up
    voi tehdä nämä pidot vuorotellen
    then
    Every 2 min for 10 minutes : 2-6 ring muscle ups / bar muscle ups (scaled version as you like)
    or do 5x2-6 reps and rest as needed bwn sets.

    Accessory Work
    3-5 sets of 10-15m hand over hand sled pulling with long rope or kb gorilla row alt hand x12-16
    3-5 sets of 5-10 ring push ups + (tee rutistus renkailla toiston lopuksi)
    3-5 sets of 3-6 dragon flags + 8-10 side plank hip touches
    rest as needed