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

  • Muscle & Power, AV1 Strength

    Front squat 1 RM, then max reps @ 75%

  • 12 days of christmas Workout

    12 days of christmas

  • Strength Workout

    • 12 Min EMOM of:
    BB Deadlifts 2 reps
    75-80% of last week 8 @ 8 RPE

  • Dallas 5 Workout

    5 minutes of:
    Burpees
    Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
    Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
    Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
    Then, 5 minutes of:
    Rowing (calories)

    Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

  • WOD 26: HS skills & CON Workout

    Handstand drills

    Gymnastic metcon:

    In teams of 2
    4rds (2 & 2) For time
    5m HS walk/3 wall climbs/ 5 legs at box hs walk
    15 T2B
    5m HS walk/3 wall climbs/ 5 legs at box hs walk
    15 push ups

  • 21.12.2018 Workout

    Lepoja

  • Triplet workout Workout

    Metcon (time)

    50-40-30-20-10 reps for time of:

    Medball cleans 20/14
    Double unders
    Sit-ups

    Timecap: 25 minutes

    Accessory:

    4 Rounds for quality:
    10 Weighted lunges with KB. (5/5)
    10 Front squats w/ KB
    5 Seated box jumps.

    Extra:
    Spend 10-20 min stretching/rolling!

  • Chipper FT Workout

    Chipper FT with partner

    60 KB Thruster 2 x 24/16 kg // wall sit
    30 Shoot through + dip/push up // tuck hold
    60 Shoulder taps // HS hold wall facing
    60 Pull-ups 1-1-1-1... // Pu top hold

    One does, while the other does hold position

  • Metcon Workout

    • 12 Min EMOM of:
    1st Min
    BB Thrusters (60/40Kg) 6-10 reps unbroken
    (scala eventualmente il carico per fare le reps unbroken)
    2nd Min
    Plyo Box Jump Overs (60/50 cm) 10-15 reps

  • TFW Helsinki Week 1, Friday 19:00 Workout

    Overview: Warm-up -> Drills -> TFW Hurrikaani -> Cool down

    WARM-UP
    Jumping Jacks 10 x 3 rounds
    Seal Jacks 10 x 3 rounds
    Crossover Jumping Jacks x 3 rounds
    On the spot sprints: slow, medium and fast for time, each for 3 rounds.

    MOVING DRILLS
    Tiger x 2 rounds
    Spider x 2 rounds
    Turkey x 2 rounds
    Baby Bear shuffle x 2 rounds

    TFW HURRIKAANI
    (Set 1 x 2 rounds)
    QUICK STEP (20 secs)
    Burpees x 5
    Russian Twist x 20

    (Set 2 x 1 round)
    QUICK STEP (20 secs)
    Try Row x 10
    Russian Twist x 20

    (Set 3 x 1 round)
    QUICK STEP (20 secs)
    Baby Bear Push-up x 10
    Russian Twist x 20

    COOL DOWN
    Deep breathing, mix of stretches and slower paced walking.