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

  • Annie for Tuusula Kids Workout

    Superkids:

    30-25-20-15-10-5
    naruhyppy
    abmat vatsat

    Ninjat:

    50-40-30-20-10

    naruhyppy
    abmat vatsat

    -Skaalaus: Kaikki yritykset lasketaan!

  • Competition Workout

    D.
    Six sets of:
    30/20 Calories of Assault Bike*
    Rest 15-20 seconds
    Front-Leaning Rest on Rings x 45-60 seconds
    (place rings 2″ off the floor)
    Rest 60 seconds

    *Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

  • Competition Workout

    C.
    Three sets of:
    Tate Press x 8-10 reps
    Rest 30 seconds
    Bent-Over Barbell Rows x 8 reps @ 2111
    Rest 30 seconds
    *Towel Kettlebell Farmers Walk x 60 seconds
    Rest 60 seconds

    *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

  • Performance Workout

    A.
    Every minute, on the minute, for 15 minutes (5 sets):
    Minute 1 – Strict Handstand Push-Ups x Max Reps
    Minute 2 – Alternating Pistols x 12-16 reps
    Minute 3 – Toes to Rings x 6-8 reps

  • WOD 13082015 Workout

    30 min AMRAP "FRAN":
    21 - 15 - 9 reps of:
    - Thruster (43/29 kg).
    - Pull ups.

    As many Fran as possible in 30 minutes

  • 8-8-15 Sprints and Stairs Workout

    150m - slow - recovery/injury - 3x150m - 27.15, 25.91, 24.4
    Stairs - 20x15 reps - 300 total stairs

  • Fuel West - Sunday Partner Sweat Workout

    1. Sunshine suicides

    2. Banded Partner run
      Overhead slams
      Slamball chest passes
      Mountain climbers
      Kettlebell swings
      Hurdle hops

  • Bootcamp Workout

    Emom 32 min.

    8 rounds:

    Hans stand/wall climing
    Strict toes to Bar
    Box jumps
    Rest

    Warm up

    Rowing 1-2 minutes while other partner does:

    10 sit ups
    5 pull ups
    Running 150m

  • Running and some skills Workout

    For time:

    Run 400m
    60m HS Walk
    Run 400m
    10 Rope Climbs 15′
    Run 400m
    50 KB Snatches 32/24kg (25l/25r – anyhow)

  • OPEX 16/08/2014 Workout

    http://opexfit.com/august-16-2014/

    3 rounds:
    21 DB thrusters (15-35#/h)
    15 Supine rows, 45 degree body angle
    9 Burpees

    Rest 10+ minutes

    1 set max unbroken wall balls

    Men: 20# Ball, 10′ target
    Women: 14# Ball, 9′ target

    Notes:
    +Great warmup for both pieces
    +Unbroken requires no stopping; should a rest occur terminate the set