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

  • Viikko 5. PK treei D. Uinti Workout

    1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
    2) 3x 100m (rinta/vapari - rento)
    3) 6x 25 (rinta/vapari -vauhti)
    4) 4x 50m (potkut: vapari/rinta -rento)
    5) 4x25 (potkut -spurtti)
    6) Loppuverra 2x50m (rinta/vapari -kevyt+rento)

    950 m

    Vapari= Vapaauinti/krooliuinti
    Rinta=Rintauinti/sammakkouinti
    Selkä= Selkäkrooli/selkäuinti

  • Group wod Workout

    In groups of 4, complete each 4 rounds:
    1 rope climb
    10 squat clean thrusters
    20 box jumps
    30 sit ups
    40 double unders
    First member of the group is allowed to start a new round when the last one has finished his/her DU's

  • 2min ON / 3min OFF Workout

    2 rounds of:
    AMRAP 2min:
    4 MU (ring)
    8 Deadlift (90kg)

    Rest 3min

    AMRAP 2min:
    4 Power clean (80kg)
    8 C2B

    Rest 3min

    AMRAP 2min:
    4 Front squat (60kg)
    8 T2B

    Rest 3min

    AMRAP 2min:
    4 Power snatch (50kg)
    20 DU

  • Met-Con 14112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    AMRAP 1 minute x6
    6 Thrusters 135/95lbs
    3 Bar muscle-ups
    Rest 30 seconds between AMRAPS*
    *Pick up where you left off each time, do not start over.

    4-5b. Bitch Work
    Run 1 mile
    Rest 1:1
    Run 800m
    Rest 1:1
    Run 400m
    Rest 1:1

    4-5c. Strength
    Work up to a heavy squat clean thruster
    Then:
    EMOM 8 minutes
    3 Squat clean thrusters @70% of the weight you worked up to
    Each rep starts from the floor in the EMOM.

    4-5d. Accessory
    With a partner:
    800m Double KB farmers carry w/53/35lbs kettlebells
    One person carry’s at a time, switch anytime
    Upon finishing immediately alternate three max sets of toes to bar each

  • Squat snatch 3x5 Strength

    Squat snatch 3×5 @70% – Drop and reset each rep

  • Arnold G6 Workout

    Podipilding

  • WOD 151113 Workout

    #MetCon | 10 to 1 reps for time of:

    • overhead squat (20/10 kg plate)
    • weighted lunge (20/10 kg plate)
    • weighted alternating lateral sit-up (20/10 kg plate)

  • 8531back squat Strength

    Back squat each set heavy load, last heavy single.

  • Tabata sunday funday Workout

    punnerrus
    2min tauko
    heilautus

    tulos yhteenlaskettu huonoin tulos kummastakin

  • 121115 Workout

    Amrap 8'

    12 S2O (43/30)
    12 pull ups
    12 push ups