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

  • AMRAP 10min Workout

    10 min amrap
    1 rds Nate
    5 c/j (power) (50/35)

    AND / OR (Rest 5min)

    10 min amrap:
    1 rds Cindy
    5 c/j (power) 115/80lbs

  • Clean Strength

    Squat clean: 5x3

  • Front squat Strength

    Front squat:
    1/5/1/5/1/5
    New set 4th minute. For the sets of 1: 90% and +. Sets of 5: a bit heavier than last weeks sets of 6.

  • 14.2.2017 Workout

    AMRAP 14:
    75 Wallballs 20/14p
    60 Calorie Row
    40 1-Arm DB Snatch 35/25kg alternating
    30 C2B Pull-ups

  • 12/22/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 strict db press
    8 db squat cleans
    8 sit ups

    clean warm up (5)

    Metcon(9)
    amrap 9
    3 cleans 135/95
    3 pull ups
    *mod as needed

    Metcon-comp(9)
    amrap 9
    2 cleans 185/125
    4 hspu

    afterburner(choose one)
    5x100m sprints(run)
    5x150m row sprints
    5x20 cal airdyne sprints

    Finisher
    stretch and roll any hotspots
    60 temper tantrums

  • EMT TC 2016 - wod 5 Workout

    Wod5 tc12:
    One of the Athlete compete airdyne, one the DU, one the weightlifting
    30 cal airdyne
    100 DU (scaled 50 DU)
    21 Front Squat (scaled Clean)
    30 cal airdyne
    100 DU
    15 Thruster (scaled FS)
    30 cal airdyne
    100 DU
    9 OHS (scaled S2OH)

    weight:
    35+ RX/Scaled 60/40 kg
    45+ RX/Scaled 50/30 kg

  • EMT TC 2016 - wod 4 Workout

    Wod4: tc: 15 min.
    Olympic total
    1 rm Snatch
    1 rm Clean&jerk
    All of the Athletes any attempts for the Snatch, and any for C&J

  • Kehäkalenteri 19.12 Workout

    Kehäkalenteri 19.12.2016

    Varoitus: sisältää ällöä materiaalia

    Se on fakta et tässä lajissa käsiin tulee pipejä. Teipeillä yms apuvälineillä voi tehokkaasti estää näitä, mutta huoltamalla käsiä jo ennakkonvoit estää repeämien syntyä tehokkaasti. Katso alla oleva video ja suorita soveltaen huoltotoimenpiteet.

  • Strength Strength

    Long lever Plank 3x1min (1min rest)
    *

    *

  • Strict Ring Dips Strength

    4x8 focus on good quality of movement

    Scaling with toes on box.