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

  • 5 Minutes Alone Workout

    Todays WOD consists of multiple 5 minute WODs and to really get into the groove of this 5 minute series of workouts with a minute or 2 between of rest we need a theme song and the title should give you a hint :)

    http://open.spotify.com/track/2YU7E1WqRKPq4ZZfhSD072

    WOD 1

    • 5min Double Unders

    WOD 2

    On the minute do 5 Cleans (60kg) and then count the number of double unders

    WOD 3

    5 rounds of

    • 1 minute Sledgehammer on wheel

    WOD 4

    • 5minute run with 24kg KB

  • 10/9/8/7/6/5/4/3/2/1 Workout

    Pre WOD

    • 8km hardcore cycling

    WOD

    For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

    Post WOD

    • 8km hardcore cycling (with an extra 20kg of dog food on the bike)

    I did 32kg KB because 24 is for sissies :)
    Had to switch around the reps so that my last 2 round of Shoulder Press were actually 3 because of some waiting and sort of the same with back extensions and the KB but it's all good.

  • Del Workout

    Pre WOD

    • 8km lactic acid practice on bike

    WOD - For time:

    Post WOD

    • 8km lactic acid practice on bike

    Foot hurts after running yesterday so swapped for row 400m. My chest to bars were hmm well arms were so swollen I could barely get the chest to the bar the last 5 or so reps even though I went high enough my swollen biceps just made it impossible to make the bar so not Rx but I am very happy with my time.

  • Crescendo Workout

    Pre-Wod:
    -Find 1RM Back Squat: (215#)

    6 Minute Ladder:
    -1 Thruster 135/95
    -1 Bar Muscle Up (pull up/dip)
    -2 Thrusters
    -2 Bar Muscle Ups
    -3,3 4,4 etc...

    Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up

  • Clean and Jerk Ladder Workout

    20 minutes C&J ladder with 60k where

    1st min = 1 C&J
    2nd min = 2 C&J
    3rd....

    Keep ging as long as you can . When cant complete the reps for that minute cut the reops in half and finsih the remainder of the 20 mins at that level.

    i got to the 7th minute, Carried on to 12 minute at 4 reps per min. Then dropped to 3 reps per minute to the end.

    69 reps.

  • 05-21-2013 Workout

    For time:

    1 mile run
    100 DU
    800M Row

    6:07 run, 2:13 DU, 2:43 row

  • 24.3.2020 Workout

    Barbell row 3x20 30kg
    Shoulder press 3x10 30kg
    Push press 3x5 40kg

    Lateral raises db 3x10 8.5kgx2
    Frontal raises db 3x10 8.5kgx2
    Back flyis db 3x10 8.5kgx2

    Barbell curl 3x10. 30kg
    Hammer curl 3x10 8.5kgx2
    W curl / hold other hand 3x10

    Biceps curl bb 3x10 20kg

    45min cardio (running, rowing, skiing etc)

  • Ninjat 14-16v Voima Strength

    Front squat

    6-6-4-4-2-2

  • Determination Workout

    Pre WOD
    -4 X 10 Back Squat ((70-75% of !RM) (95, 115, 135, 200)

    For Time:
    -30 Walking Lunge Steps (45/25 Dumbells)
    -60 Double Unders (2:1)
    -20 Walking Lunge Steps
    -40 Double Unders
    -10 Walking Lunge Steps
    -20 Double Unders

    After Party:
    3 Minute Plank or 1 minute "L-Sit"

  • Tabata 50kg Workout

    Skills:

    WoD: 4 x 4 minute Tabata Intervals with 1 min rest between of:

    1. Hang Clean 50/30kg
    2. Push Press 50/30kg
    3. SDHP 50/30kg
    4. Front Squat 50/30kg

    40+35+16+24=