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

  • 1 Rep Max Back Squat 1 RM Strength

    1 Rep Max Back Squat 1 RM

  • 2 rep max back squat 2 RM Strength

    There is no description for this WOD as it is stat.

  • 1 Rep Max Deadlift 1 RM Strength

    There is no description for this WOD as it is stat.

  • thrusters and box jumps Workout

    Strenght: Clean-thrusters looking for 1rm
    25, 30, 35, 40, 45 and last one 50kg

    Wod:
    4 min time to perform:
    3 laps of
    Thrusters ×10 / 25kg
    Box jumps ×10
    If completed repeat 4minutes as long as possible.

    I did 174 reps

  • 2014 Regionals WOD 14.5 Workout

    10 rounds for time:

    -200m run
    -1 legless rope climb

  • Partner Chipper (Regional team event 7) Workout

    Regional Team event 7.

    Row 500m and 127 Double Unders (one person double unders while one rows, you swap when both are complete)
    50 Deadlifts 125/85kg Alternating between partners every 5 reps with partner holding bar at waist
    50 TTB Alternating every 5 reps with partner hanging from bar
    The team event is done in a progression format with Male and Female partnerships, we will be doing 1 round for time in partnerships (1 Male and 1 Female).

  • CFPR Workout

    5 rounds

    400 mt run
    12 dead lift bodyweight
    21 box jumps

  • Hard Routine 3 Workout

    Total 75min
    Hard Routine -kurssin 3. kerta
    Loikkia ja mäki-intervalli Laajavuoressa
    WU: running
    Loikat 3x3 vuoroloikka eteenpäin, vuoroloikka ylöspäin, luisteluloikka
    Nousu laskettelurinteen päälle hissikuilua pitkin x 5
    Tavoitesykkeet 150-160, 160-170, 170-180, 175-185, max.
    Nousujen ajat, keski- ja maksimisykkeet:
    1. 5.45, 156, 165
    2. 5.50, 160, 173
    3. 5.30, 164, 176

  • Hard Routine 1 Strength

    Total 100min
    10 min DU practice
    WU: 5min row, barbell warm-up
    Strength: 1 squat clean + 5 push press x 4
    WOD, Kuntotesti # 1: Yleinen lajitaito ja voima, aerobinen kunto
    3x3 rounds, 3min recovery after each round, 6min recovery after each set, time cap 60min

    50 DU
    15 thruster 20kg
    15 pull-ups
    3 rounds
    15 box jump 20"
    15 T2B
    15 burpee to 15cm target
    3 rounds
    450m run
    25 KB swing 16kg
    50 DU

    Result: 2 sets + 5 min recovery > left to do 1min recovery, last set
    500m row

  • HSPU & Pullups Workout

    10 HSPU - 1 Pullup
    9 HSPU - 2 Pullups
    8 HSPU - 3 Pullups
    7 HSPU - 4 Pullups
    6 HSPU - 5 Pullups
    5 HSPU - 6 Pullups
    4 HSPU - 7 Pullups
    3 HSPU - 8 Pullups
    2 HSPU - 9 Pullups
    1 HSPU - 10 Pullups