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

  • 10 min emom Strength

    5 tng snatch every minute

  • Death by mave omapaino Workout

    1. minuutti 1x
    2. minuutti 2x ....

    Niin pitkään kuin jaksaa ja kerkeää.

  • Dips, pistols, DU’s Workout

    AMRAP 15

    1 MU + 4 ring dips unbroken
    10 pistols, alternating
    20 Double unders

  • kotihiiri Workout

    warm up: 14min EMOM
    a) 15 Air squat
    b) 10 push ups

    Amrap 15min
    • 5 wall climp
    • 10 pistol (alternate)

    2 rounds for quality
    • 20 Hollow Rocks
    • 20 Right Leg Circles
    • 20 Left Leg Circles
    • 20 Superman Rocks

  • Strict HSPU Workout

    On the 90s. x7 rounds:
    15/12 cal Row
    Time remaining: Strict HSPU

  • Thursday 20th June Workout

    0-10 mins working and building upto OHS Wod weight

    13-33 mins perform
    20 power snatch@OHS weight then
    ME rounds of Nancy@45/32.5

    36-40 mins tabata core or mobility

  • Upper body Strength

    A: CGBP 5rm + 4x5@85-90%
    B: Strict pull ups 4x8
    C: Incline DB Bench press 3set
    D: SA Lat pull downs 3x8
    E: Straight bar oh triceps extensions 3set
    F: Db Shoulder flys 1xdropset
    G: DB biceps curls 1xMax

  • Extra Credit 19-11-2017 Workout

    Accumulate:
    100 Banded Pushdowns
    100 Banded Pull-aparts
    100 Banded Leg Curls

  • Partner AMRAP with AB Workout

    As many rounds/reps as possible in 20min with a partner

    Athlete 1: Max calories

    • 90s Assault Bike

    Athlete 2: AMRAP

    • 30 Mountain climbers
    • 20/15 Sledgehammer strikes

    One athlete is on the AB while their partner completes AMRAP work then both athletes will rotate.

    Score : Total calories on the AB in 20min

  • 3.11.2017 Workout

    five giant sets
    ME strict TTB
    ME strict HSPU
    rest as needed btw rounds