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

  • Fight Gone Bad Workout

    There is no description for this WOD as it is stat.

  • K2E 7 x 10 Workout

    For quality!

  • Ke 14.5. Workout

    Soutuintervalleja. Taas vähän lsumuttuna, kun jalat oli krampissa jo valmiiksi. Oon niin lusmu, että hävettää edes kirjoittaa.

    250m 0:56
    500m 1:54
    750m 2:57
    (piti olla 1000m)
    (piti olla toinen 750m)
    500m 1:55
    250m 0:54

    Tuntui riittävältä aamulle, jalat meni hapoille muttei mitään mahdotonta. vetojen lisäksi mobbailua ja venyttelyä, teki hyvää :)

  • Ma 12.5. Workout

    Voimana 10 kierrosta, 90s erät:
    -5 back squat
    -5 chin up

    Kyllä muuten huomaa, kun lähtee yhtäkkiä 30s pois! Oli silti kiva setti ja jaksoin hyvällä tsempillä koko 15 minuuttia :DDD

    kyykyt: 55, 60, 60, 60, 62,5, 62,5, 65, 65, 67,5, 70. Sain työkaverilta kehuja kadehdittavasta kyykkytekniikasta ;)
    leuat vammaisella systeemilla kuminauhan kanssa+5kg paino selässä.

    Illan akrobatia oli taas peruttu. On se nyt kumma!

  • Camel toe Workout

    Ladder 1,3,5,7,9,7,5,3,1
    HSPU
    TTB

  • Couplet of Hang Power Clean x 5 & Walking Lunges with weight overhead 50' Strength

    I did a couplet of 5 hang power cleans followed by 50' walking lunges with weight overhead. I didn't really do it for time, but just kept a good pace and trying to lift properly and get back onto the walking lunges ASAP after the HPCs.
    Hang Power Clean: bar, 75, 95, 115, 135 x 4 (or 5?)
    Walking Lunges with weight OHD: 25, 35, 45 x 5
    This probably took me about 16:00 maybe a little more.. I think I did 5 rounds with 45 & 135, but not positive.

  • Squeeze the Juice Workout

    Warmup/skill - double unders

    5 rounds
    15 American Swings (53/35)
    12 Toes2Bar
    9 Hang Cleans (135/95)
    6 Push Press (135/95)
    Stoplight Run

    Cool down - couch stretch 2 minutes each side

  • PSKC KB Complex Workout

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    After workout I did 10 wall walks!

  • Max Weight Squat Workout

    Pre WOD

    • 64kg Dead Lift (holding in the lower position to warm up legs with 2*32kg KB)
    • 10 Turkish Getup (20kg)

    WOD

    • Max Weight Squat 110kg/242lbs. I did quite a few more with lesser weight to warm up properly. Was a good day!

    Post WOD

    50 Double Unders

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)