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

  • Met-Con 07112015 Workout

    Row 2k
    Rest 1 minute
    Row 2k
    Your score for this workout is time #1 plus the difference between #1 and #2.

  • 20151105 WoD#2 Workout

    "AMRAP 21 min.

    350m Row
    3 Strict Pull Ups
    7 Kipping/butterfly pull ups
    21 Airsquats "

  • Back Squat 1x1 Strength

    "Back Squat
    1x1 (90%)" 10s.

  • Wod 2.0 Workout

    400m corrida
    21 burpees otb
    21 thrusters (43/30)
    400m corrida
    15 burpees otb
    15 thrusters (43/30)
    400m corrida
    9 burpees otb
    9 thrusters (43/30)

  • Wod 2.0 Workout

    1 rep max Snatch (20')
    1 rep max C & J (20')

  • 07NOV2015 Workout

    EMOM for 30′
    Minute 1: 7 Front Squats 60/40kg
    Minute 2: 10 Burpees
    Minute 3: 1 round of Cindy

  • WOD 151106 Workout

    ‪#‎MetCon‬ | 7 rounds for time of:

    • 7 BB power cleans (30/10 kg)
    • 7 BB thrusters (30/10 kg)
    • 7 bar-facing burpees

    time cap: 15'

  • Painonnostokilpailu Strength

    90 min
    Warm up

    A. Snatch
    25 27.5 30 32.5 35 40
    Kilpailussa: 43, 45, 47 eteen

    B. Clean & jerk
    25 35 40 45 50 55
    Kilpailussa: 57, 60, 62 eteen

    Yhteistulos: 45+60 = 105 kg, paino 60.7 kg, Sinclair-pisteet 143,112

    C. Weighted pull up
    Pronated grip 6x7.5 6x7.5
    Supinated grip 6x7.5 4x7.5

    D. Pull up practice for 15 min
    For quality too sets for (max) reps: 15 reps, 18 reps
    total 55 pull ups

  • Skills Workout

    60 min
    A. Warm up
    B. Gymnastics & HS/HSW practice for 30 min
    C. MU practice for 20 min

  • Rowing with Burpees Workout

    For time:
    Row 2000 metres

    On the minute every minute perform 1 burpee for every minute that has passed. So after the first minute of rowing perform 1 burpee. After two, perform 2 burpees, and so on until the prescribed meters have been rowed or the burpees can't be completed within the minute.