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

  • 10/20/16 Workout

    Start up(14)
    stretch (8)
    roll lats, upper back (4)
    shoulder distraction(2)
    samson stretch(2)

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

    3rds(8)
    8 walkouts
    8 pvc sn bal
    8 bfsu

    5x2 hi hang snatch(9)
    bench/strict work up to hvy(9)

    Metcon(12)
    3rds
    5 deadlift 185/125
    15 pull ups
    400m run

    Metcon-comp(12)
    3rds
    5 deadlift 245/165
    25 double unders
    500m row

    Finisher
    2 min hamstring stretch
    2 min plank

  • Mamma-WOD Workout

    Paritreeni:
    Seinäpallo 50x
    Soutu 2000m
    Turkkilainen ylösnousu 30x
    Boxi askellus 50x
    Burpee 50x

  • Mamma-WOD Workout

    1MIN/30SEK
    6kierrosta

    1. 5X MAVE + loppuaika burpeet
    2. 5X RIVE + loppuaika vuorikiipeilijä
    3. 5X Työntö+ Loppuaika selän ojennus

  • juoksulenkkiä Workout

    10 x 300 m juoksu (150m skillmill) + 2 min rest

    Levon aikana 10 band pull aparts ja 10 lapapunnerrusta

    -Joka toinen intervalli 60-70 % sykkeillä

    -Joka toinen intervalli n. 80 % sykkeillä

  • ENDURANCE CLASS Workout

    1

    12 minute Speed Ladder
    1 room sprint (room length and back)
    1 KB swing 53/35
    Then 2-2,3-3,4-4.....
    * Score is total rounds and reps completed
    1 minute rest

    2 minute jump rope

    2

    12 minute AMRAP
    20 alt. Weighted box step ups (75/55 BB)
    10 pull ups
    20 squat jumps
    10 decline push ups (box or bench)
    * Score is total rounds and reps completed

    1 minute rest

    2 minute jump rope

  • Bootcamp-treeni 13 Workout

    "Death By"

    Dumbbell thrusters

  • 48 min Aerobic Condition Workout Workout

    48min aerobic condition:
    1min row/run
    1min kb swing (light weight)
    1min burpee box jump
    1min rest

  • ENDURANCE CLASS Workout

    99 WOD

    SET 1****
    99 jump rope
    9 burpees
    99 high knees
    9 push ups
    99 sec. wall squat
    SET 2
    same as set 1, except 88 and 8 for rep/seconds
    SET 3
    same as set 1, except 77 and 7 for rep /seconds

    SET 4
    66 jumping jacks
    66 jump rope
    66 second wall squat
    6 pull ups
    66 alt lunges
    SET 5
    55 and 5 rep/seconds
    same as set 4, except elbow plank instead of wall squat
    SET 6
    44 and 4 rep /seconds, same as set 4 except hold bottom of push up instead of elbow plank

    SET 7
    33 situps
    3 burpees
    33 second chin hold over bar
    3 push ups
    33 high knees
    SET 8
    same as set 7, with 22 and 2 rep/second count
    **
    SET 9**
    1 minute raised plank
    2 minutes wall ball
    30 second superman hold
    30 second wall ball

    **as much as you can get done in 30 minutes

  • 9/9/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Power(15)
    bench press 3x8
    deadlift 3x3
    bk squat 3x3

    Metcon
    amrap 9
    4 wallballs
    4 burpees

    Metcon-comp
    death by muscle ups
    min one-1 muscle up
    min two-2 muscle ups
    min three-3 muscle ups etc....
    Rest 3 min
    death by strict hspu
    min one-1 strict hspu
    min two-2 strict hspu
    min three-3 strict hspu etc....

    record scores separately

    Finisher
    20 cuff iso per side
    50 dbl crunch
    2 min hamstring

  • Partner workout Workout

    • Row 300cal
    • Other partner does farmers walk with 2x16/12kg KB. Switch when KBs drop.
    • e3mom both do 8 box jump overs

    Then

    • Run 10x400m
    • Other partner does 10 burpees while other is running