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

  • Athens Throwdown Wod 3 Workout

    60 min

    1.Warm up & preparation for ATQ Wod 3 for 35 min
    A. Warm up - asssault bike + row
    B. Mobility & breathing
    C. Movement prep: burpees, deadlifts & pull ups
    D. 1 set of:
    10 DL - 45 kg
    5 bar facing burpees
    5 pull up
    5 DL - 65 kg

    2.ATQ Wod 3
    A. For time:
    20 DL 45 kg
    20 bar facing burpee
    10 pull up
    20 bar facing burpee
    20 DL 65 kg
    Time: 4.19

    3.Cool down
    10 min AB

  • Extra Credit 24-01-2019 Workout

    KB March: AMRAP 5 max steps. Alternate sides with KB favoring your weaker side.

  • BMU (Bar Muscle-Ups) Workout

    Every 30sec for 10min:
    1 BMU

  • Wednesday 23rd January Workout

    Partner Wednesday !!!
    1A: 10 mins to practice Snatch balance
    1B: 30 min amrap
    200m run
    50 BJO@24/20”
    40 Deadlift@80/60
    30 BJO@24/20”
    20 HSPU
    10 BJO@24/20”

    Wod: break how you like , keep reps low to avoid slowing down , be fast on transition from parter to partner.

  • Uintia Workout

    Vapaatauintia ja rintauintia.

  • Metcon Workout

    • 9 Min AMRAP of:
    Assault Bike 500 m
    One-Arm DB Overhead Squats Dx (22.5/15Kg) 12 reps
    One-Arm DB Overhead Squats Sx (22.5/15Kg) 12 reps

  • Leg Rambo Workout

    3 rounds
    250m Row
    10 Burpee over rower
    15 Box jumps

    3 rounds
    10 Frontsquats 50/40
    20 Abmat
    10 Sumo squats with goblet 32/24

    3 rounds
    30 Walking lunges with barbell 50/40
    15 Back squats 60/50
    8 man makers with db 16/12

  • WOD 50: Core work Workout

    Warm up:
    Core activation
    Hollow/hollowrock
    Arch/supermanrock
    L-sit

    Front rack hold
    3x 30s

    5 rds
    10 hollowrock
    10 supermanrock
    10 tuck up
    10 arch up
    Rest as needed

  • shoulder flys Strength

    3 X 8 dumbbell flys (both arms at the same time)

  • Makia HIIT 2M1 Workout

    AMRAP 8min.

    Tee liikkeitä mahdollisimman monta kierrosta/toistoa kahdeksassa minuutissa. Voit siirtyä seuraavaan liikkeeseen, kun olet tehnyt kaikki liikkeen toistot. Viimeisen liikkeen jälkeen aloita kierros alusta.

    LIIKKEET:
    1. 3 x seinälle nousut, takaperin "wall climb"
    2. 6 x punnerrus renkailla
    3. 9 x vatsa
    4. 12 x askelkyykky (6 toistoa/jalka)