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

  • temposoutu ja pistoolitabata Workout

    Superkids

    Tempo soutu + pistooli intervalli

    8 kierrosta

    20 sec tempo soutu, 1 sek veto, 1 sek pito, 5 sek palautus
    20 sec lepo
    20 sec pistooli, skaalaus
    20 sec lepo

    Intervallit jatkuvat niin kauan kunnes 300 m on soudettu.

    Ninjat

    Tempo soutu + pistooli tabata

    8 kierrosta

    20 sec tempo soutu, 1 sek veto, 1 sek pito, 7 sek palautus
    10 sec lepo
    20 sec pistooli, skaalaus
    10 sec lepo

    Intervallit jatkuvat niin kauan kunnes 600 m on soudettu.

    Tulos: pistoolikyykyt

  • 50-40-30-20-10 Workout

    50 Wall Balls
    40 KB American Swings 32kg
    30 Deadlifts 70kg
    20 Chest to Bar pullup
    10 Burpee Box Jumps

  • TCF 160412 Workout

    #MetCon | 1 round for time of:

    • 20 sprint (10 mt) + burpee complexes
    • 20 BB deadlifts (30/16 kg)
    • 20 crawl (10 mt) + kneeling complexes
    • 10 SB cleans (20/10 kg)
    • 20 SB overhead farmer’s walk (20/10 kg) (10 mt) + tuck jump complexes
    • 10 BB hang power cleans (30/16 kg)
    • 20 bear crawl (10 mt) + pike push-up complexes
    • 20 SB shoulderings (20/10 kg)
    • 20 zigzag sprint (10 mt) + 10 single unders complexes

  • Outlaw + accessory Workout

    Before Class:
    Pull Ups 3 sets 2 reps 50 pounds (PR)
    EMOM 5 minutes - 5 toes to bar

    Class:
    5x5 Deadlift at 75% 1RM (253lbs)

    5 rounds for time, 13 minute time cap:
    6 Deadlifts 115
    6 Burpees 115
    5 Power Cleans 115
    5 Chest-to-Bar pull ups
    4 Thrusters 115
    4 scaled muscle ups (2 ring rows + 2 ring dips = 1 rep)

    3 rounds + 18 reps

  • The Bodyweight Bonanza - Week 4 Workout

    Hollow Holds – 5 sets of 30 seconds to 60 seconds.
    Superman Holds – 5 sets of 30 seconds to 60 seconds.
    Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more.
    Pistol to box – 5 sets of 5 reps.

  • 10rft hps, push ups, du Workout

    10 rounds
    10-9-8-7-6-5-4-3-2-1 hps 50 KG
    15 push ups
    30 du

  • amrap12 burpee, ohs, dl Workout

    Amrap 15 of
    5 burpee
    7 ohs 80 kg
    9 dl 140 kg

  • 15-12-9-6-3 hspu, bj, rd Workout

    15-12-9-6-3
    hspu
    bj 61
    rd
    Then
    250m fermer carry 2*32.5

  • Toisto leuka maksimi Workout

    leukoja putkeen niin monta ku männöö

  • Front Squat 5x5 Strength

    90" rest
    Heviest possibile