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

  • Joken voimaohjelma kevyt veto Workout

    Maastaveto.
    8x60
    8x70
    8x80
    2x8x90
    Ylätalja
    4x8
    Rintatuellinen soutu
    4x80
    30+30kg
    Hauiskääntö tolppaa vasten
    8x20
    8x25
    8x30
    8x30 + 6 kippaamalla
    8x25 + 6 kippaamalla
    8x20 + 6 kippaamalla

  • WOD 21/07/20 Workout

    4 ROUND FOR TIME OF:
    15 KB CLEAN AND JERK (RIGHT) 24/16 16/12
    10 SIT-UPS
    15 KB CLEAN AND JERK (LEFT)
    10 BOX JUMP

  • Nanorosso 26.02.20 Workout

    For time
    60 du
    21 hspu
    21 pistol squat
    60 du
    15 hspu
    15 pistol squat
    60 du
    9 hspu
    9 pistol squat
    60 du

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    14# wall ball
    105# Power Clean

  • Otm 25 Workout

    10x pull up
    10x push up
    10x T2B
    10x Thruster
    1min rest

  • Gymnastics + Hard routine Strength

    165 min

    1.MU
    - Drills
    - EMOM10: MU x 1

    Hard routine

    2.Strength
    A. Weighted CTB chin up x 3
    - 5 10 12.5 15 12.5 12.5 kg

    B. Push press H5

    3.Metcon
    10 rounds: 3 min on/ 1 min off:
    A. 15 cal Row + 6 Burpee box jumps + 30 Double unders
    Reps: 1+11 cal, 4+6+30+15+6 BBJO, 30+15+6+30+3 cal, 12+6+30+7 cal, 8+6+30+9 cal

    B. 200 m Run + 8 Toes to bar + 20 Walking lunges
    Reps: 1+120 m, 80+8+20+200+8 TTB, 20+200+8+20+50 m, 150+8+20+200 m, 8+20+200+8+20 WL
    HR 174/185

    4.Strength accessory
    A. 100 banded bicep curls

    B. 100 banded tricep ext.

    C. 3 sets:
    20 GHD hip ext.
    20 GHDSU

  • Helen Workout

    “Helen”

    For Time

    400m Run

    21 KBS 1.5/1p

    12 Pull ups (MOD: Green Band)

    3 rounds

    Afterbash: Group mobility/soft tissue work- The hips

  • Cardio #masu Workout

    AMRAP60:

    1000m Bike/Row
    50 Box step overs
    1000m Bike/Row
    50 Russian twist
    1000m Bike/Row
    50m Walking lunges
    1000m Bike/Row
    50 Alt. V-ups
    1000m Bike/Row
    50 Air squat w medball

  • Kettlebell swings, Runs, Kettlebell clean and jerk, Toes to bar Workout

    for time:

    max kb swing buy in (24kg)
    then immediately:
    2 rounds:
    200m run
    30x kb clean and jerk (24kg)
    30x toes to bar

    I did 60 on the kb swings, could have probably done 70
    the kb cj were freaking hard, especially the jerk part.
    the toes to bar, the key is to keep them as unbroken as you can. 1st round: 20 then 5, 5 2nd round: 15, 5, 3, 2, 3, 2

  • 3 sets of 1 power clean + 3 push press Strength

    3 x 1 power clean + 3 push press

    70-75% 1 rm c&j