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

  • The Lesser of Two Evils Workout

    WOD A: 6 rounds, 1 dip
    16-Minute AMRAP:
    • 4 HSPU
    • 8 Ring Dips
    • 12 Kettle Bell Snatch (6 each hand-35/26)
    • 16 Double Unders
    Rest Exactly 5 Minutes

    WOD B: 99 reps
    8-Minute AMRAP:
    • Kettlebell Swings (53/35)

  • Etäsotilasmarssi Workout

    Koska ruton takia Etelä-Karjalan Sotilasmarssi ja muut vastaavat on peruttu, niin päätettiin laittaa pystyyn Varustelekan Etäsotilasmarssi (VES). Homma menee yksinkertaisuudessaan niin, että jokainen taistelija suorittaa marssin itsenäisesti ja jakaa hauskuuden sosiaalisesssa mediassa. Näin pidetään yllä marssikuntoa ja toimintavalmiutta ja saadaan positiivisia viboja näihin synkkiin aikoihin.

    Haasteen suorittaneille ja kokemuksia somessa jakaneille pläjäytetään matkaan himoittu Varustelekan Etäsotilasmarssi-merkki sekä osallistujien kesken arvotaan 1 kpl 100 € lahjakortteja ja 2 kpl 50 € lahjakortteja.

    𝐌𝐢𝐥𝐥𝐨𝐢𝐧: Lauantai 25.4.2020 - Sunnuntai 26.4.2020

    • Yleinen: Vaatetus vapaa, jalkineet vapaat, vähintään 10 kg reppu koko matkan

    𝐌𝐚𝐫𝐬𝐬𝐢𝐦𝐚𝐭𝐤𝐚𝐭: 25 km tai 50 km. Vapaavalintainen reitti, mutta reitin pitää sisältää sekä päällystettyä, että päällystämätöntä tietä. Lisäksi reitin pitää välttää alueita, joilla voi olla paljon ihmisiä.

    𝐒𝐮𝐨𝐫𝐢𝐭𝐮𝐬𝐭𝐚𝐩𝐚: Yksin ja itsenäisesti tai pienessä ryhmässä pitäen riittävät turvavälit ja sosiaalisen etäisyyden. Toivottavaa on, että jonkinlainen reitti / gps-jälki syntyy hauskuudesta.

  • Boxer’s supersets Workout

    3 rounds for explosive reps:
    5 left handed bench press
    5 left handed wall slams w/ slam ball
    5 right handed bench press
    5 left handed wall slams w/ slam ball
    Rest as needed between supersets. Move fast.

  • DT Workout

    5 Rounds For Time: 26:36
    • 12 Deadlifts (155/115)
    • 9 Hang Power Cleans (155/115)
    • 6 Push Jerks (155/115)

    As soon as you finish WOD run 1 Mile for time. You will have a time for the WOD and a time for your mile. 8:38

  • Step & Press Workout

    STRENGTH:
    Bench Press 5-5-5-5-5 135-185-205(4)-195

    WOD:
    21-15-9-15-21
    • Weighted Step-Ups on 20-In Box (95/65)
    • Push Press (95/65)

  • Squat Snatch 10x3 Strength

    EMOM10 of 3 TnG reps of Squat Snatch, starting at 40% increasing weight

  • long all day bike ride with Kendall Workout

    Kendall and I rode our bikes all over Brooklyn, across the Brooklyn Bridge, into Manhattan and then back into Brooklyn and all over back home. A long sweaty and fun day out with my favorite co-pilots. GREAT big adventure... our longest trip out so far... by far.
    Probably about 8-10 miles of hilly fun riding.

  • OHS, BurpeeC2B, DU Workout

    3 Rounds

    15 Overhead squats 135/95 (MOD: 50#)
    15 Burpee C2b pull ups (MOD: Burpee Pullups and Ring Rows)
    50 Double unders

    This was horrible for me, lol. First time doing 50# OHS in a wod, so I'm happy about that. The Burpee Pullups were just to hard today. I did 5-6 in the beginning of the first 2 rounds then did ring rows for the rest. I'm not liking my new rope either, it seems too heavy. Think I'm going to have to get another lighter one...

    21 something I think

  • 15-12-9 of Dumbell Thrusters (45 lb dumbells) + MUs Workout

    M/ 39/ 136 lbs/ 5'-6"
    I started this as Rx, but pulled my lower back in the middle and then after a little stop due to a lot of pain, switched to VERY slow burpees for Thrusters and finished all MUs. My back is in PAIN.. I was feeling fine, and wawrmed up for almost 30 minutes.. I was super warm and hot and ready. First 15 reps of both felt fine, but after the next 8-9 reps of Thrusters, I got a suddern tweek in my lower back and it was all over from there. I finished in like 9:30
    I took a hot steam, stretched out a lot on the foam roller and took a hot shower... still today in a lot of pain.

  • "HOME WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12 Shuttle run (5m)
    12 Squat jumps
    12 Sit ups

    B.
    AMRAP 20min.:
    12 Shuttle Run (5m)
    12 Squat jumps 
    12 Sit ups

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch