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

  • 5.12.2018 Workout

    Thruster + Push press + Jerk 1RM

    In fifteen minutes

  • 4.12.2018 J&R Workout

    Riipusta raaka tempaus 1@70%, 3x1@75%

    Riipusta raaka rive + työntö 1+1@60% 3x1+1@70%

    Lankkupito 3x60 sek

  • Strength work Workout

    3 rounds, rest as needed:

    1) Bottom half+Top half+Full TTB
    (Pick a rep scheme that is challenging but repeatable)

    2) 20-30sec Banded Walk

    3) 5+5 Lunge Arnold Press

    RPE 4

  • Kalsu Workout

    EMOM until 100 thrusters are complete

    • start every minute with 5 burpees
    • rest of the minute do as many thrusters as you can

    Rx 60/40kg

    S1 45/25kg

    S2 35/15kg

    result is the total time taken

  • Perusryhmä La 1.12.2018 Kyykky Strength

    Kyykky 3x2x70%, 1x77,5%, 1x85%
    Etukyykky stopeilla 6x3 kevyt/räjähtävä
    Linkkari 5x10

  • Push Press / Box Jump Strength

    Alternate for 4 set, rest 1-2min between movements

    1) 5 Push Press RPE 4 (1-2 Reps in the tank)
    2) 3-5 High Box Jump

  • Endurance WOD Workout

    For 50 minutes with slow pace:
    Run/ski/bike/row for 2 minutes
    30-60 s superman hold
    Run/ski/bike/row for 2 minutes
    1 min bear hug hold w/ med ball (50/40 lb)
    Run/ski/bike/row for 2 minutes
    30-60 s hollow hang on rings
    Run/ski/bike/row for 2 minutes
    30-60 s front lean rest on rings
    Run/ski/bike/row for 2 minutes
    30-60 s glute bridge hold

  • Conditioning 02-12-2018 Workout

    5 Rounds of:
    15m Heavy Sledpush or Sledpull
    30m Front Rack KB Carry (24/16kgs)
    Rest at least 2mins

    • Let's push/pull the sleds on the black floor today for the extra friction!
    • Goal is heavy weight on the sled - increase each round if possible.

  • SSSS Saturday Workout

    With a partner You go, I go
    For time :
    2-4-6-8-10-12-14-16-18-20
    Clean&Jerk @60/40kg

    • after each set ,do together 1 round of Cindy ( 5 pullup,10 push up , 15 squats )

    Timecap: 30 mins
    Scaled :
    @50/35kg
    @45/30kg

  • Alternate for 3 set Workout

    Alternate for 3 set, rest as needed:

    1) 10 Double Prone KB Row
    2) 6+6 Single Arm Standing DB Press

    RPE 4