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

  • WOD 04.01.2017 Workout

    WOD: 5 RFT
    20x push up
    30x KB snatch (one hand, alternating)
    40x Russian twist
    KB 24/16kg

  • Friday Runday! Workout

    1x 400m moderate
    Rest 1 min
    2 x 300m fast- walk 100m between
    Rest 3 mins
    1 x 400m moderate
    Rest 1 min
    3 x 200m faster - walk 100m between each
    Rest 3 mins
    1 x 400m moderate
    Rest 1 min
    4 x 100m fastest - walk 100m between each

  • Juoksua Workout

    10 kierrosta:

    30 sek kovaa, 1 min kevyesti hölkkää

    Mene ulos, luontoon mihin vaan :)

  • "Sami" 😂 Workout

    WU 1K row

    1. Kahvakuulat pään päällä askelkyykky 20m (16kg x 2)
    2. 150 m juoksu
    3. 50 tuplahyppy (DU)
    4. 150 m farmarikävelyä kb (2 x 16 kg)
    5. 10 box jump

    40 min AMRAP

  • 20170701 Workout

    Bike ride with James. 12 miles. Hiking trails were hard.

  • Little regional Nate Workout

    5 RFT

    TIMES TO BEAT

    Beginner athlete: 16min 2sec
    Average athlete: 13min 21sec
    Advanced athlete: 10min 41sec
    Elite athlete: 8min 1sec
    Regional athlete: 6min 57sec

  • 3 rounds for time Workout

    30 cal row
    25 fs 43 kg
    25 bar over burpee

  • Getting Pushy - Day 10 - 6/7/2017 Workout

    Final Session
    This is the final session of the Getting Pushy Program! Hopefully you have enjoyed the process and I look forward to hearing your feedback!

    Re-Test
    Let's test those push-ups for the final time. Goal is as many as possible!!
    Test it out, and get a coach to verify the quality of the rep(s) and take a video with your mobile telecommunications device.
    Compare to Week 1 and Week 6

    Muscle Endurance and Conditioning Test
    This workout!
    50 Calorie Bike, 25 Dumbbell Bench Press
    40 Calorie Bike, 20 Dumbbell Bench Press
    30 Calorie Bike, 15 Dumbbell Bench Press
    20 Calorie Bike, 10 Dumbbell Bench Press
    10 Calorie Bike, 5 Dumbbell Bench Press
    Rx – 45’s/30’s

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

  • Prestation Måndag 17/7 2017 Strength

    Snatch 5x3 @ light to moderate weight
    +
    Back squats 8rm of today +4 deload sets @ 90%
    +
    3 rounds:
    Farmer carry step downs x8/each leg @30x1 tempo
    Sumo stance BB god mornings x10 @3131 tempo
    1-2 min rest

  • Prestation Tisdag 11/7 2017 Strength

    Split jerk 5x3 @ light to moderate weight
    +
    Bench Press 8rm od today +3 deload sets @ 90%
    Strict chin ups 3xMax @30x1 tempo
    +
    3 rounds:
    Seated 1 arm arnold press x8-12/each arm
    Banded triceps extensions x15
    1-2min rest
    +
    3 rounds:
    Lateral shoulder flyes x10-15
    Double KB bottom up Walk 30-60m
    1-2min rest