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

  • Endurance WOD Workout

    In teams of 4 for 40 minutes:
    Row for calories.

    One rows, one holds 50/40/30 lb med ball, one hangs from rings and one rests.

  • Legs-A-Blazing Workout

    5 RFT, 100 squats to step, 50 sit ups, 25 burpees. 34:38.

  • 24.2.2018 35+ & 40+ Strength

    Työntö (telineistä)

    2x3@70%
    2x3@75%
    2x2@80%
    5x1@85%

  • Leuanveto-E1.2momx6/Tiukka ei kippiä Workout

    Every 1min20sx6/Sopivamäärä toistoja
    -Lisäpainoin tai ilman

  • 07022018 Workout

    21-15-9 TC 12’

    KB swing @32
    Burpees
    Med Ball clean @9

  • 1 Week Lead ­In Competition Plan / Tuesday Strength

    105 min
    1.Mobility
    A. Thoracic flow
    B. Lunge flow

    2.Weightlifting Warm up
    A. Suggested Snatch W/U: 2 rounds
    B. Suggested Clean and Jerk W/U: 2 rounds

    3.Main set
    A. Snatch
    A1. 2 x 1 @ 70%, rest as needed b/t sets
    A2. 2 x 1 @ 75%, rest as needed b/t sets
    A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets

    B. Clean and Jerk
    B1. 2 x 1 @ 70%, rest as needed b/t sets / 45 45
    B2. 2 x 1 @ 75%, rest as needed b/t sets / 47.5 50
    B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets / 52.5 55 57.5 57.5

    4.Cool Down
    A. Easy 10 minute assault bike

  • 060218 Strength

    Narrow grip bench press 5x8

  • WOD 02/10/19 Workout

    15 Minute EMOM (03/04/2019)

    M1: 12/10 Strict Pull Up

    M2: 12/10 SToH 50/40

    M3: 12/10 Calorie Row

  • OTM20: Bike, SU, Row, USASw, DU Workout

    On the Minute x 20:
    Minute 1 – 15/12 Calorie Bike
    Minute 2 – 15 Abmat Sit-Ups
    Minute 3 – 15/12 Calorie Row
    Minute 4 – 15 American Swing Kettlebell @ 24/16kg
    Minute 5 – 40 Double Under

  • Helen Workout

    WOD:

    Helen

    400m Run

    21 KBS - 1 pood

    12 Pull-up - blue band

    Was slower than last time, but graduated to the orange kettlebell (from green) and blue band (from ring rows). A personal victory! Especially those pull-ups really slowed down. I need to learn how to kip so I can improve on my pull-ups.