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

  • 29.08.18. TTB skill. 25min EMOM. Workout

    TTB skill:
    Competito:r 3 sets of max reps (1 min rest in between)
    Intermediate: kipping straight leg raise to target (upto 5 reps)
    Beginner: 10 bar kips and 5-10 hanging curl ups

    WOD:
    25 min EMOM
    1. 10 deadlift
    2. TTB
    3. Double unders
    4. Box jump overs 30/24"
    5. 100m run

  • Maanantai 20.8 Strength

    Back Squat
    All Sets completed “On the 2:00”
    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%
    6 Reps @ 76%
    4 Reps @ 81%
    2 Reps @ 86%
    6 Reps @ 78%
    4 Reps @ 83%
    2 Reps @ 88%

  • SSSS Saturday Workout

    Partner Murph
    1 Mile Run: 4x400m relay
    100 Pullups
    200 Pushups
    300 Squats
    1 Mile Run: 4x400m relay

    Timecap: 40 mins

    Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

  • Perjantai 27.7 Strength

    Power Clean + Front Squat + Push Jerk
    Build to a Heavy Complex

  • WOD Workout

    WOD

    4 rounds for time of:
    15 mtr overhead walking lunge
    25 Anchored sit-ups ADV: GHD
    Men: 50 kg
    Women: 35 kg
    Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

  • Accessory work Workout

    3-5 rds:
    40m Sandback carry (70/45kg)
    40m Push sled (~+80/55kg)
    40m OH walk (~70/45kg)
    40m Pull sled (~+80/55kg)
    (rest as needed)

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    2 rds:
    Run 400m
    12 Air squat
    6 Push up
    12 Sit up
    6 Ring row

    Mobility...

    Thruster/C2B technique...

    B.
    3 RFT:
    400m Run
    21 Thruster (42.5/30kg)
    15 Burpee over bar
    9 C2B

    C.
    Cool down:
    Easy run/walk 3-5min.
    Stretch/foamrolling

  • Not hill sprints Workout

    But kinda like hill sprints...

    First,
    In teams of three complete one of the following

    2000m row
    1750m ski
    1.0 run

    Each team member must complete 20 steps farmers carries (>30) and 20 steps crawls before their next turn conditioning.

    Then the fun starts:
    Every (wo)man for themselves

    100 Goblet squats (>20)
    50 OH Slams (25/40)
    100 TRX rows
    50 box ups (20/24)
    100 hollow rocks

    Then pick one of to finish off

    250 row
    225 ski
    0.12 run

    Call it a day.

  • 28.7.2018 Masters MM Workout

    tempaus + "snatch balance " RM
    1+1@95%
    1+1@90%

    rive + raakatyöntö + työntö RM
    1+1+1@95%
    1+1+1@90%

    Etukyykky 2RM
    2@95%
    2@90%

    Suorinjaloin mave 3x4

  • 7/13/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 halo
    10 pass through
    10 over under

    Metcon/*Rx(25)
    5 giant sets
    8 floor press
    8 hammer curls
    8 dips/*strict ring
    8 reverse fly
    8 floor wipers
    16 cal ad/row(high damper)

    Finisher
    1 min chest opener per
    1 min bf stretch
    30 scap push ups
    50 kneeling crunch