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

  • WOD 29082016 Workout

    "HONOR"
    Couples, 5 reps each one.
    For time (cap: 30 min):
    - 60 Back squat 50/30 kgs.
    - 70 Pull-ups.
    - 80 STOH 50/30 kgs.
    - 60 Front squat 40/25 kgs.
    - 70 Toes to bar.
    - 80 Hindu push-ups.
    - 60 OHS 30/20 kgs.
    - 70 Kb snatch 24/16 kgs.
    - 80 Burpees.

  • OPEX 25/08/2014 Workout

    A. OHS build to a 15rm

    B. emom – 12mins
    odd – BB front rack walk lunge 61/42.5kg 10 steps
    even – 20 DU + 2 MU + 20 DU

    +

    12, 9, 6 for time all out
    PC and jerk 155/105#
    T2B
    burpee over the bar

    Notes:
    – record weight and body weight for A
    – go after the 12, 9, 6 hard and try to hold on (test it)

  • Modified MURPH Workout

    For time

    Run 1 mile

    5RFT(

    20 pull up
    40 pushup
    60 squat
    )
    Run 1 mile

  • Sprintit 10x 20 m. Workout

    Sprintit

    10x Lateraalinen aitahyppy x 3 + sprintti 20m
    Lepo 90s

  • Front squat pyramid 8-6-3-3-6-8 Strength

    Start 50 - 60% from max, 2 min. brake between sets.

  • L-Hang Workout

    Write down how far and well you get your L-Hang or L-Sit done. If you get a full L-hang/sit: measure your time in the position.

  • Warm-up Workout

    Shin Box Open/Closed
    Dynamic Stretches for Squats/Hips
    Beast Slow motion 3 and 2-point variations
    Shoulder mobility
    8min

  • Oly Technique Workout

    Clean and Jerk Technique

  • WOD 2 16082016 Workout

    AFAP (cap: 20 min):
    - 50 Alternating 1 hand Kb Swing 24/16 kgs.
    - 40 Medball sit-ups 9/6 kgs.
    - 30 Toes to bar.
    - 20 Strict HSPU.
    - 10 Ring MU.
    - 20 Alternating Kb Clean and Press 24/16 kgs.
    - 30 m Farmer walking 2x32 / 2x 4 kgs Kb.
    - 40 Hollow Rocks.
    - 50 DU.

  • ENDURANCE CLASS Workout

    15 min TIME CAP
    18-15-12-9-6
    CAL row
    Burpee over rower
    Butterfly sit-ups
    *add 1 sec to your time for every rep you do not complete

    15min AMRAP
    3 pull-ups
    6 squat jumps
    9 push ups
    12 American KB swings