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

  • Warm up and partner WOD Workout

    Warm up
    3 rounds
    200m row or 10/8 cal bike
    10 box step ups
    10 ring rows

    For time with a partner:
    800m row or 2000m bike
    100 pull ups
    800m row
    100 DB thrusters 40/25
    800m row
    100 DB walking lunges 40/25
    800m row

  • Amrap 2*8:4 Workout

    6 подъем Д-бола на плечо
    8 трастеров 45/30 кг
    10/8 калорий скиэрг
    отдых 4 мин между амрапами На ивн7!"

  • уход в разножку. штанга у лба ТЕХ Strength

    4*5 уход в разножку. штанга у лба ТЕХ

  • Olympic Weight Lifting Workout

    2h Seminar by Laura Niemelä (speedster)

  • Deadlift 1 Strength

    DL + voimapyörä
    20, 20, 15, 15 @ 50-70%
    + 10, 10, 10, 10

    Superset, SO 3,5

  • Saturday Madness Workout

    AMRAP 35:00

    With a partner:
    800m ski/800m Row/1600m bike erg (split this evenly)
    then each partner does a full round of;
    21 Double Unders
    15 Burpees
    9 Thrusters @43/30kg
    Goal: 4+ full rounds

    RX+: 52.5/35kg and 3 Ring Muscle-Up after the thrusters.

  • Блок закачки Workout

    4 серии, каждые 3 минуты
    *5 подтягиваний с диском 5 кг м/д стоп@1110
    *тыльное сгибание голенстопа 5.5.5

  • WOD Workout

    AMRAP 12:00
    100 Double Unders
    50 Push Press @43/30kg
    25 Burpee Pull-ups

    Burpee pull-ups do NOT need to be dead hang more of a jumping pull-up

    Extra:
    Low Angle Banded Facepull: 4 x 25. Rest 60s.

  • Extra Credit 03-03-2021 Workout

    Upper-back Triset: 3 x 10 each - pass thru + facepull-apart + pull-apart = 1 set. Rest 60s.
    +
    Resisted Nasal Breathing: 15 breaths.
    +
    - World's Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    For time;
    15-12-9 Devil's Press @22,5/15kg
    21-15-9 DB Front Squat

    Goal: Hard effort today.
    Rx+: 7.5m HS Walk at the end of each round
    Timecap: 12 mins

    Extra:
    Banded Pull-throughs: 4 x 15. Rest 60s.