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

  • Fat Fran Workout

    21/15/9

    • Thrusters 2x24kg kettlebells
    • Strict pullups

    TIMES TO BEAT
    Beginner athlete: 16min 44sec
    Average athlete: 13min 57sec
    Advanced athlete: 11min 9sec
    Elite athlete: 8min 22sec
    Regional athlete: 7min 15sec

  • 8/26/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 pass through
    10 pvc oh squat
    5 handstands or kick up att

    Power(15)
    bench/strict 5x1
    pause squat 4x1 w/3 sec pause
    deadlift 5x1

    Metcon/Metcon-comp(15)
    3rds
    300m fast run 100m walk
    200m sprint 100m jog 100m sprint rest 3 mins between rds. No rest between runs.
    Record time for each round

    *sub row instead if you prefer

    Finisher
    stretch and roll hotspots
    30 leg ext to hip raise

  • Mobility Workout

    Dowel Shoulder and Chest sequence
    Scap push-ups
    Ext Crab Reach
    Foam Roll Hamstrings / Low Back
    Dynamic kicks/leg swings
    Standing hip hinges - neutral spine

    SOD: Doorway chest stretch / Band assist hamstring stretch
    10

  • Mamma-WOD Workout

    Kiertoharjoittelu 45sek töitä 15 lepo 3kierrosta

    1.Assault pyörä
    2.leuka kumppareilla
    3.kk- maastaveto-pystysoutu
    4.punnerrus
    5.Boxille askellus
    6.valakyykky (keppi/tanko)

  • Push ups n thrusters Workout

    4 RFT

    50 push ups
    25 thrusters 30kg.

    Everytime You put the bar down during a set of thrusters, add 10 push ups to the next round.

    If You put the bar down in the last round, Then You have do the amount of push ups You owe before the workout is over.

    Good luck

  • Vuorivaellusta Workout

    jerkkua reisiin samlla kun PK tasot kohenevat

  • Getting Pushy - Day 5 - 01/06/2017 Workout

    Next week we test
    Next week we will test your push-up results so far. So get another hard week of training done and reap the rewards soon!

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 x 3 reps of a Push-Up with 6 seconds down and 6 seconds up pace; rest 1:30-2:00 between sets.

    Needs to be VERY tough.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    4 rounds alternate between;
    6 x Box Dip (slow down, fast up); rest :20
    8 x DB Floor Press (slow down, fast up); rest :20
    10 x Supinated Ring Row (slow down, fast up); Rest 1:20

    Trunk
    3 rounds, alternate between;
    :20-:40 Ring FLR Hold; Rest :30
    :30/side x Side Plank; Rest 1:30

    ??What??
    See or ask Ben for help!

  • Endurance WOD Workout

    EMOM
    Minutes 1-10
    Odd: 16 box jumps scaled step ups
    Even: 16 goblet squats

    Minutes 11-20
    Odd: 16 push ups
    Even: 16 wall balls

    Minutes 21-30
    Odd: 16 T2B scaled knees to 90
    Even: 16 pull ups

    Cash out: 1 lap around the track

    • At the start of each minute, perform the set of reps as quickly as possible. Then rest for the remaining time in that minute.

  • Prestation, Måndag 12/6 2017 Workout

    Hang Snatch 5x3 @ 70-75%
    +
    Back squat 10rm of today + 3 deload sets @ 90%
    Bench press 10rm of today + 3 deload sets @90%
    +
    3 rounds for quality:
    Double kb front rack reverse lunge x8/8
    Strict Dips x10-15 add weight if possible
    Strict chin ups x10-15 add weight if possible
    +
    3rft:
    10 Hspu
    10 Box jumps

  • 21.6.2017 Ke Perusryhmä PP Workout

    Penkkipunnerrus 1x8
    Penkki ylileveällä otteella 2x15-20
    Kapeapenkki 3x12
    Hauiskääntö 50-100 toistoa
    Ojentaja-"pressdown" kuminauhalla 50-100 toistoa
    Pystypunnerrus 3x12