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

  • Grunt Workout

    A/ EMOM 10
    1- 5/5 Hammer Curl
    2- 5-8 strict T2B

    B/ 4 rounds of:
    25 WB @12/9kg
    10 DB Box Step Up 2x22,5/15kg
    5 Devil Press

  • Gymnastic Metcon Workout

    • For Time:
    Rope Climb 5 reps
    (Seleziona la variante; Standard, Legless, Standard con Vest 9/6Kg))
    Then
    3 Round of:
    GHD Sit Ups 25 reps
    Handstand Walk 25 m o Wall Climb 7 reps
    Then
    Rope Climb 5 reps
    (Seleziona la variante; Standard, Legless, Standard con Vest 9/6Kg))

  • 11.12.2019 Strength

    Back Squat 3, build heavy (no max)

  • Rush Strength

    A/ AMRAP 10'
    1, 2, 3, 4....
    C&J @ 40/30kg
    BS @ 40/30kg

    B/ For Time
    5 rounds of:
    12 KB DL @2x24/16kg
    12 Burpee
    9 KB Frt Squat @2x24/16kg
    9 C2B
    6 KB Jerk @2x24/16kg
    6 T2B

    TC: 25'

  • EASYWOD 10122019 Workout

    4 rounds

    12 bentover row
    9 push ups
    7 shoulder presses
    1 min rest

  • EASYWOD 10122019 Workout

    -Käsilläseisontapunnerrusprogressioita (helpot)

    -Pystypunnerrustekniikka

    -Etunojapunnerrustekniikka

  • 12/9/19 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 pigeon per

    Workout(20)
    8rds
    100m run or 100m shuttle run
    10 step over-challenge-box jump overs
    8 sh to overhead 75/55-challenge-115/85
    6 ring rows/pull ups-challenge-3 bar muscle up

    Opt(12)
    4x1 front squat-tempo 3-2-1-1
    3x2 bk squat
    1600m walk/run
    5x5 superman

    Finisher
    50 rtw
    1:00 quad stretch

  • Ringlette Workout

    5 rounds of:
    Max reps strict ring push-ups
    Max reps strict ring rows
    2min rest

    Mark sum of all reps

  • False grip pull-ups 3x7 Strength

    Three sets of seven reps of pull-ups with false grip

  • WOD Workout

    EMOM 16'
    1: 7,5 m Yoke carry + 7,5 m sled push
    2: 10 One-arm devil press @20/12,5kg
    3: 3-5 Wall climb
    4: 50 DU