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

  • Maastaveto 5-5-5-3-3-3 Strength

    5-5-5-3-3-3

  • 13/06/2017 B Workout

    10 Rounds For Time
    10 Cals Assault Bike Arms
    10 Ring Dips
    10 Push Ups
    10 Dips

  • Comp. Class: AMRAP 4 min x 3 Workout

    AMRAP 4 min x 3

    7 TTB
    7 Ring Dips
    15 Wall Balls
    21 DU

    REST 4 min

    Remember to pace yourselves.

  • Ninjat 14-16v WOD Workout

    13 min AMRAP

    5 chest to bar, 10 lbs käsipaino jalkojen välissä
    10 lisäpainopistoolikyykkyä

  • Untitled Workout

    Met Con

     Ladies WOD

      20 min AMRAP of
      12 DB <a href='/journal/movements/30'>Thruster</a>s (15#/10#)
      12 <a href='/journal/movements/1689'>Burpees</a>
      12 Spidermans (24 total)-----Liz 6 Rds/Carly 6 Rds

      THEN MAX REP <a href='/journal/movements/1175'>PUSH UPS</a>----LIZ 20/Carly 60

 Men's WOD

      20 min AMRAP of
      12 <a href='/journal/movements/1157'>SDHP</a> (95#/75#)
      12 <a href='/journal/movements/1689'>Burpees</a>
      12 KTE/T2B-----Josh 5 Rds + 12 <a href='/journal/movements/1689'>Burpees</a>-12 KTE/Ryan 7 Rds +4 <a href='/journal/movements/1157'>SDHP</a>

      THEN MAX REP <a href='/journal/movements/1175'>PUSH UPS</a>----Josh 38/Ryan 60

  • PRIIMA 9 metcon Workout

    AMRAP20:
    15 CALORIES BIKE
    15 GOBLET SQUAT (KETTLEBELL)
    20 ALT. HANG DUMBBELL SNATCHES

  • Back Squat Strength

    Every 2 minutes, for 14 minutes (7 sets) of:
    Back Squat x 2 reps @ 4111

    All sets should be performed at 95-102% of last week’s heaviest double.

  • Open Gym Workout

    Open Gym 12:15-1:15 post if coming

  • Saturday Workout

    Skill: butterfly pull ups
    Strength: clean & jerk
    Clean + 2 jerk x 5, clean & jerk x 3

    Conditioning:
    4 min amrap
    8 hang power clean 43 kg
    4 burpee over bar, lateral

    Rest 4 min and repeat

  • 10min AMRAP Workout

    30 front rack KB reverse lunges 2x12/8kg
    30 sec front rack hold
    30 sec rest