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

  • 16.11.2013 Workout

    Partner-WOD

    75 ring push up - squat hold
    75 plate to oh - hollow hold
    75 power clean - active shoulder dead hang
    75 back squat - push up hold
    4*200m run

  • thrusters and deadlifts Workout

    500m row
    then
    15-9-6
    thruster 50kg/35kg
    deadlift 50kg/35kg

  • CFJKL 31.8.2013 Workout

    WOD

    7 rounds for time: 7x burpee, T2b, Wall ball

  • Hill Sprints Workout

    Taking it to the limits!

  • 3 Rounds of "El Chiefo" Workout

    Max reps in 3 min of:
    3 Power Snatch @ 40kg
    6 Push Up's
    9 Squat's

    3 rounds, rest 1min between sets

  • 2min ME snatch Workout

    2 min ME snatch/power snatch

  • Sled Drag Workout

    Sled Drag 7x50m

  • 08032014 Strength

    Thruster 3x5

  • Treeni 4 (perjantai) Workout

    Warm Up
    2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
    then 2 rounds

    :30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
    :20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
    :30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
    :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

    Strenght
    Back Squat 4x8eps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    Bench Press 4x8reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    Deadlift 4x8reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

    Metcon at 75-85% effort
    20 min amrap with partner, alternating times full round
    8-10 pistol squats
    8-10 push ups
    8-10 kb deadlifts + 30-40m farmers walk with 24/32kg kb's
    älä tee täydellä teholla vaan laadukkaasti liikkeet läpi. jos teet yksin rest 1:1 bwn "sets"

  • CROSS Workout

    A)
    Every 1 min for 12 mins, alternating between:
    min 1: 6-8 strict Chin-ups/ 3 negatives / 8-10 tempo ring row (3" down)
    min 2: Copenhagen Plank, L 20 secs/R 20 secs
    min 3: Arch Rock, 30 secs

    B)
    AMRAP 15 mins
    15/12 Machine Calories
    12 Wall Balls, 9/6 kg,
    3-4 Bar Muscle-ups or burpee pull up or target STRICT burpee
    2 Wall Walks