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

  • 1RM Thruster Strength

    Find your 1RM Thruster

  • Main site Tuesday 221004 Workout

    5 rounds for time of

    10 box jumps
    10 inverted burpees

    ♀ 30-in box ♂ 36-in box

  • Snatch pushpress 4x4 Strength

    Heavy 4, build up

  • HS Skill Work Workout

    3-5 sets:
    HS-walk
    - Rest as needed
    ———————————————————
    3-5 sets:
    Max effort HS, hands (forearms) against the box
    - Rest as needed
    ———————————————————
    3-5 sets:
    HS-walk
    - Rest as needed

  • Muscle & Power, YV1 Strength

    DB bench press 18-15-12 reps

  • 02.10.22 Workout

    Every 2.30min - rest 30sek between
    SkiErg
    Row
    BikeErg

    Then rest 3min
    Tabata 20sek on 10off x 8
    Sprint BikErg
    Planke

  • Main site Friday 220930 Workout

    For time

    • 200 double-unders
    • 15 thrusters
    • 100 double-unders
    • 15 thrusters
    • 200 double-unders

    ♀ 105 lb ♂ 155 lB

  • 1.10.2022 Zone 2 Cardio Workout

    40-60 Minute Bike, Run or Row

  • 1.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Extra Credit 30-09-2022 Workout

    Jefferson Kang Curl: 3 x 3. Rest 60s
    - Light/moderate weight
    +
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)