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 Workout

    3x
    AMRAP 4'
    15 OHS @50/30kg
    50DU
    Max. Burpee over the Bar
    2' rest

  • 20102015 Strength

    PushPress

    5-5-5-5-5

  • 12.8.2019 CF Workout

    Stopilla takakyykky (5sek,), raskas ykkönen, ilman vyötä

    Niskasta työntö (3 sek pito saksissa) 3x3@50%

    VAPU, niskasta 3x6@65%

    Boksihypyt 7 x 3

    Jalannosto penkillä 4 x 20

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-4 rounds, rest as needed

    1) 30sec Wall-Sit (load anyhow)
    2) 20m D-Ball/Sandbag Carry

    RPE 3 to 4

  • Barbell conditioning Workout

    Take 65% of what you hit above and
    EMOM 5
    3 power snatches + 5 bar facing burpees
    Rest 2min

    EMOM 5
    3 Thrusters (+3-5kg) + 5 bar facing burpees
    Rest 2min

    EMOM 5
    3 GTOH (+3-5kg) + 5 bar facing burpees
    Rest 2min

    EMOM 5
    1 Power snatch (+3-5kg) + 5 bar facing burpees

  • Death by bench press Workout

    Bench press. Start with 20 kg bar and 20 reps then add 5 kg on every set and reduce 1 rep.

    20 kg/20 reps
    25 kg/19 reps
    30 kg/18 reps...

    Stop when you can do only 1 rep. Your score is the total number of reps performed.

  • Conditioning 26-01-2020 Workout

    AMRAP 10 ascending reps:
    1 DB Man Makers @50/35lbs
    60m Shuttle Run (4 x 15m)
    2 DB Man Makers
    60m Shuttle Run (4 x 15m)
    3 DB Man Makers
    60m Shuttle Run (4 x 15m)
    And so on continuing in this fashion..

    *Score = total manmakers completed

  • Strength 26-01-2020 Workout

    1a) KB RDLs: 4 x 6-8. Rest 30s.
    1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

    2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
    - Side Plank + Elbow Plank + Side Plank

  • HAPPY BIRTHDAY MEL! Workout

    MEL STRIKES BACK

    20min AMRAP

    100 russian kettlebell swings 24/16kg

    With the remaining time:

    1 deadlift 140/100kg
    5 press ups
    50 double unders
    2 deadlifts 140/100kg
    10 press ups
    50 double unders
    3 deadlifts 140/100kg
    15 press ups
    50 double unders
    4 deadlifts 140/100kg
    20 press ups
    50 double unders

    *Continue to add 1 deadlift and 5 press ups each round until the time cap is met.

    In honour of our founding member and great friend Andrew Melling who sadly passed away 12th July 2019 it would have been his Birthday today, lets make it a great workout and remeber the good times!

  • COOL DOWN Workout

    2 rounds:
    10 Bar Hanging Hip Touches video
    10 Air Squat Cross Kicks video
    5 Push-Up