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

  • Main site Thursday 200430 Workout

    For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

    Post number of minutes completed

  • Hemmafit Workout

    A: clapping push ups 8x3
    B: windshield whiper push ups 3x5/arm
    C1: Feet elevated chair dips 3x20
    C2: SA Transversal DB rows 3x15/arm
    D: Evil wheels 3x10

  • Home workout 010520 Workout

    Running

    6-10x
    3min Hard Tempo
    2min Recovery Tempo

  • F.U. Corona WOD #46 Workout

    AMRAP 25min
    25 sit ups
    25 jumping jacks
    25 push-ups 25 tuck jumps
    25 squats
    25 burpees

    Scale push-ups if needed to get them finished in under 3:00 each round. Even when you get exhausted with tuck jumps, still get your knees as high as you can. The burpees unbroken, which means that you need to focus on breathing and perhaps need to make them by step down & step up technique.

  • 20.3.2020 wod Workout

    Jordan eli suomalaisittain Jorma

    Aikaa vastaan
    100 Kettlebell swings (24/16)
    100 sit ups
    100 air squats
    100 Push ups

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  • Vappu Humppa Workout

    Parin kanssa jumppa. Muista turvavälit!

    Liikkeet
    1. Leuat 100 tai hyppyleuat 100
    2. Dipit 100
    3. Varpaat tankoon (T2B)/ polven nosto 100
    4. Askelkyykyt 100
    5. Punnerrukset 100
    6. Vatsat 100
    7. Selän ojennukset 100
    8. Burpeet 100
    9. Kyykyt 100
    10. Juoksu 1 000 m

  • Box P 01-05-2020 Workout

    STRENGTH
    1) Push Press: 5-4-3-2-1+. Rest 2:00
    - 3-4 singles above 90% building to a new 1RM
    2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
    - Neutral grip

    METCON
    For time:
    100 Double Unders
    25 Push Press (95, 65)
    75 Double Unders
    20 Push Press (135, 95)
    50 Double Unders
    15 Push Press (155, 105)
    - Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.

    *9:00 Time Cap

    EXTRA CREDIT
    Banded OH Triceps Extensions: 4 x 15. Rest 60s.

  • Deadlift program, week 2, day 2 Strength

    1x10@60%
    1x8@70%
    1x8@75%
    1x8@80%

    Back squat as supporting move
    1x4@60%
    1x4@65%
    2x3@70%

  • Nanorosso 01.05.2020 Workout

    Amrap 33 in team da 2
    44 thrusters kb 24kg
    44 frog plank
    44 sumo frog jump
    Durante il lavoro del compagno si alterna un giro di riposo ed uno di lavoro con a scelta uno tra:
    Wall sit
    Plank
    Hollow

  • Nanorosso 01.05.2020 Workout

    Amrap 6
    Lateral bar burpees