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

  • 11/8/19 Workout

    Warm up(10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 pvc pass thru
    10 pvc good mornings
    10 halo
    :30 sec samson per side

    Workout(20)
    20.5
    Partition as you wish
    40 muscle ups
    80 cal row
    120 wallballs
    20 min time cap

    Finisher
    Stretch

  • Pull up Test Workout

    5 min AMRAP
    Pull up

  • 11.11.2019 Workout

    EMOM 10

    6 TnG power snatch 60/40kg

    after that EMOM as long as possible. Every minute one repetition more.

    11 - 7
    12 - 8
    13-.....

  • Burpee endurance: 10 each minute Workout

    Each minute: 10 burpees.
    As long as possible.
    Result: minutes with last full set.

  • Ma 11.11.2019 Masters Sm Kisaviimeistely 1 Workout

    Kyykky 3x1x70%
    Penkki 3x1x70%
    Maastaveto 1x70%

    ...ja nostot niin saatanan teknisiä ja räjähtäviä, että trikoot repee prkl!!!

  • Open 20.5 Workout

    Open workout 20.5
    For time, partitioned any way:
    40 muscle-ups
    80-cal. row
    120 wall-ball shots, 20-lb. ball to 10 ft.
    Time cap: 20 min.
    Scaled (Ages 16-54)
    ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
    ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
    (

  • Dazzling nuts back squat 4x10 Strength

    Back squat - band suspended plate 5kg, 10kg or 15kg plates build up. 9. and 10. reps should be hard.

    4x10reps shprt rest 60-90sec rest

  • Henkeli 051119 Workout

    every 60-90s x8
    a long set of huspu (at least 3, scale as needed)
    emom, 4 rds (20 min workout)

    1. a long set of toes to bar (5-15)
    2. 15 goblet squat (rx 24/32, saa olla heavy!)
    3. a long set of pull ups (5-15)
    4. 1 min max box over burbee
    5. rest

  • Henkeli 081119, part 2 Workout

    Amrap 10:
    3-6-9-12-15-18..
    Bench Press rx 50/75
    Strict Pull up
    (eli vuorotellen penkki ja leuat kasvavilla sarjoilla. Sarjat saa pilkkoa. Tavoitteena säilyttää sarjat vähintään kakkosina mahd. pitkään. Mieti kuitenkin paino penkkipunnerruksessa niin, että ainakin kutonen menisi ub)

    Loppuun:

    Sprint chipper:
    40 du
    30 kbs rx 24/32
    20 cal row

    Mark your reps from the first set.

  • COOL DOWN Workout

    Perfect Stretch video