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

  • AMRAP 5 min Workout

    3-6-9-12-15-18...
    burpee/bodybuilder
    Thruster 30/20

  • 3RFQ Workout

    15s L-Sit -> L-hang
    1 min Arch-body Hold
    50+50m Suitcase Carry

  • Open 16.1. - modified TEAM version Workout

    20 min AMRAP - Teams of 2

    RX:
    7 m OH Walking Lunges, 43/29 kg (both do separately)
    8 Burpees (2 x 8, you go, I go)
    7 m OH WL 43/29 kg (both do separately)
    8 Chest-to-bar-Pullups (2 x 8, you go, I go)

    *

    Scaled:
    7 m Front Rack Walking Lunges 20/15 kg
    8 Burpees
    7 m FR WL 20/15 kg
    8 Jumping chin-over-bar pull-ups

  • Build it Workout

    Tabata: ball throws, half kneeling

    3 rounds
    5+5 single arm cuban press
    10 windshield wipers
    30m pinch grip carry

    3 rounds
    10+10 side plank rotations
    8+8 crossing leg box step up
    20-30sec pinch grip hold

    Tabata: shrimp abs

  • Long Endurance Workout

    EMOM x32-40

    1) bike
    2) 4-6 bmu / 4-8 pull up
    3) bike
    4) 1-3 rope climb

    Target Pk2 / easy pace bike

  • BBC Weightlifting Workout

    CLEAN


    Every minute on the minute for 10:00 minutes of:
    Halting clean + Clean.

    Moderate weight. Add weight every 2-3 sets if the lifts are good.

    ___



    SPLIT JERK

    

5-7 sets of 3 “Touch and go split jerks”
    5-7 Sets of 2 “Split jerks”

    Weight should be moderate to heavy, but controlled

    

FRONT SQUAT



    Tempo front squat, sets of 2.
    8s descend, 8s ascend
    5-7 minutes.

    Tempo front squat, sets of 2.
    6s descend, 6s ascend
    5-7 minutes.

    Tempo front squat, sets of 2.
    4s descend, 2s ascend
    5-7 minutes.

    Tempo front squat, singles.
    2s descend, max effort speed up
    5-7 minutes.

    Start with empty barbell and keep adding weight each set.

  • NBT Workout

    3 min ON - 1 min OFF
/ 2min Rest between sets
    3 rounds

    1)
6 C2B /pull ups
    8 HSPU
    
10 WB

    12 T2B

    2)
3 RMU / 6 ring pull ups

    30 DU

    10 DB snatch ( pick heavy)
    6 DL

    
3) 
1 legless rope climb / rope climb

    10 box jump over

    10 Single arm DB thruster

    5-10 m HS Walk

  • WOD Workout

    YGIG 20min laadukkaasti

    6x 12m viivajuoksua
    UB-sarja Hspu (v1)

  • Torstai 4.1.24 BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    15 hip bridges
    10 hr push ups
    10 ring row
    :20 Side Plank Hold R/L
    then skill/warm up lift check and start working sets

    Strenght (20 min)
    4 supersets
    Floor Press x 10 reps + Hardened ring row x 10 reps@building in weights
    rest 2-3 min bwn sets

    Intervals, alt time with partner full round
    4 sets for both
    15/12 calories row, ski or air bike OR 13/10 cal air bike
    then perform 1 unbroken set of push ups/american kbs (reps must be bwn
    15-25 so scale it that way) 2x swings and 2x push ups. Do same movement twice before going other. Go hard but not all out!

  • For Quality // Erg, push-up and ring rows 2.0 Workout

    For quality (30 MIN)