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

  • All gone bad Workout

    FOR TIME

  • 1/25/19 Workout

    Warm up(0:00-10:00)
    3rds
    20 jax
    10 sl dl
    5 walkouts

    Mobility(10:00-15:00)
    1:00 min samson
    1:00 min elevated child's pose

    Pointers(15:00-20:00)
    Keep moving and keep form

    FT40
    Otm 10
    5 kbs-choose weight
    5 burpees

    Rest 2:00 mins
    then

    8 min amrap
    Row for meters

    Finisher
    100 bicycles
    1:00 min hamstring stretch
    30 t-raise

  • Meira Nova On Ramp Workout

    3 x parin kanssa aikaa vastaan

    200 m soutu
    10 thruster

  • Makia HIIT 4M1 Workout

    4 liikettä / 5 kierrosta / aikaa vastaan
    1. 20 x kahden käden etuheilautus (M24/N16kg)
    2. 15 x vatsa
    3. 10 x hyppy boxille
    4. 5 x yleisliike

  • Athens Throwdown Wod 2 Workout

    135 min

    1.Warm up & prep for ATQ Wod 2
    A. Row & assault bike
    B. Mobility & breathing
    C. Movement prep: SU, BJO, DBS
    D. 3 rounds: 10 DBS + 20 SU
    E. 2 rounds: 20 s. row sprint, rest 40 s.

    2.ATQ Wod 2
    A. 15 min AMRAP:
    10 BJO
    12 cal row
    20 DBS @ 20 lbs
    10 BJO
    12 cal row
    40 SU
    Result: 396 reps (20 SU on round 4)

    3.Cool down
    A. 30 min easy bike

    4.Practice for events 1 & 3
    A. Front squat & push press
    - 25 kg

    B. Bar facing burpee & pull ups

    C. 2 sets of:
    12 push press
    12 front squat
    12 knee raises

    D. 1 set of:
    20 bar facing burpee
    10 pull ups

    E. 1 set of:
    20 deadlift @ 45 kg
    10 bar facing burpee
    10 pull up

    4.Cool down
    5 min bike + hip release

  • Athens Throwdown Wod 3 Workout

    100 min
    1.Warm up & prep. for ATQ #3
    A. Mobility + breathing for 10 min
    B. Ergs for 3 + 2 + 2 + 1 min
    C. Movement prep: bfb + pull ups
    D. DL prep: 35 45 65 kg
    E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg

    2.ATQ #4
    A. FT:
    20 DL 45 kg
    20 BFB
    10 pull up
    20 BFB
    20 DL 65 kg
    Result: 3.58

    3.Cool down
    A. 30 min easy bike
    B. 3 sets of:
    10 jefferson curls
    90 s. banded spinal decompression

  • Push press 5 pyramid Strength

    Add 5 kg for each round until 1 rep
    Then remove 5 kg for each round

  • Push press Strength

    Push Press
    5x3

    1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

  • Sotilaspenkki Strength

    Sotilaspena

  • High Hang Snatch 4x3 Strength

    Four sets of three High Hang Snatches.