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

  • 07/02/20 Workout

    30 Raw calories
    15 m Dumbbell walking lunge
    20 Raw calories
    15 m Dumbbell walking lunge
    10 Raw calories
    15 m Dumbbell walking lunge

    5 Devil presses
    10 Wallball
    10 Devil presses
    20 Wallball
    15 Devil presses
    30 Wallball

    22,5 kg

  • Nanorosso 17.01.22 Workout

    For time
    1000m row
    50 thrusters 20kg
    30 pull up
    5' rest
    2km erg bike
    50 thrusters 20kg
    30 pull up

  • Track (High Jump) Workout

    AM
    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
    5xHigh Jump Takeoffs
    5xHigh Jump Takeoffs at 1.20m (horrizontal sit position land)
    3xHigh Jump Takeoffs at 1.25m (diagonal sit position land)
    4xHigh Jump Fosbury Flop Takeoffs at 1.30m
    Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
    1 Lap of the Infield + Foam Rolling (Cooldown)

  • 06/01/2017 Part 2 Workout

    Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.

  • Valakyykkyä ja varpaat tankoon Workout

    Laatua!

    Superkids

    8-7-6-5-4-3-2-1

    -Valakyykky
    -Tiukka varpaat tankoon
    30 sek lepo kierrosten välissä

    Ninjat

    12-10-8-6-4-2

    -Valakyykky, lisää painoa joka sarjaan
    -Tiukka toes to bar
    30 sek lepo kierrosten välissä

  • TPI Clean complex Workout

    10 SETS, E2M

    power clean +
    hang power clean +
    hang squat clean

  • SUNDAY 010211 Workout

    Dumbbell deadlift 10 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 8 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 6 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 4 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 2 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Cycle two minutes at high resistance
    Cycle two minutes at high RPM
    Cycle two minutes at high resistance

  • D. Odd-Object Conditioning Workout

    3 RFT:

    15m HSW
    40m sandbag bearhug carry @150lbs
    10 sandbag over yoke + jump over yoke

    split the HSW distance in 4 section. When fail during HSW, start from the previous section

  • Gymnastics + aerobic work Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 5x1 + 10x2
    - MU x 25

    2.Aerobic work
    30-40 min for Quality:
    1000 m Bike
    Then 3 rounds of:
    5 KB Jefferson's curls
    5+5 Quadruped Shoulder CARs
    15+15 s. Side star plank
    Then:
    500 m Row
    Reps: 2 rounds + 1000 m + 2 rnds + 5 JC

  • Extra Credit 13-11-2019 Workout

    1a) Banded Facepull-aparts: 3 x 15. No rest.
    - slow + controlled + external rotation at end ROM
    1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.