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

  • 5k Row Workout

    5k row in 21:29

  • Grace Workout

    Grace

    Result: 1:52

  • AMANDA Workout

    for time
    9-7-5
    mu(muscle bar band)
    snatch(30 kg)

  • Outdoor Cross training Workout

    Warm up
    3km run

    Speed
    30m sprint b/f
    30m sprint b/f sitting
    30m sprint facing down

    Conditioning x2
    1’ stairs jump (box jumps)
    1’ dips (stairs)
    1’ abs no hands
    1’ row (barrière)
    1’ run shuttle
    1’ recovery

    Run : 3km up as fast as possible

  • Olympics Strength

    Total 105min
    A.
    500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
    mobility
    B.
    Taito kevyt
    Tempaus: ensimmäinen toisto high hang, toinen polven alta, kolmas maasta 50-70% 5 x 3
    Tempaus muutama ykkönen = 5 kpl mallaillen
    Rinnalleveto samoille jaloille lähtö high hang 50- 60 % 5 x 3
    3x30 3x32.5 3x32.5 3x35 3x35
    Työntö muutama ykkönen = 4 kpl mallaillen
    30 35 40 45
    C.
    Pull up practice for 15min
    D.
    3 rounds
    Kahvakuulapunnerrus x 12 6kg KB
    20 AMSU
    15 GHD back raises

  • 02/13/2013 Workout

    4 sets of:

    500m Row
    Rest 5 minutes between efforts
    Record slowest time

  • 02/13/2013 Workout

    4 rounds NOT for time:
    12 glute ham raises
    10 pullups

  • 02/13/2013 Workout

    3 rounds NOT for time
    12 glute ham raises
    10 pull-ups

  • Deadlift 1 RM Strength

    Deadlift 1 RM

  • 3.22.11 Workout

    12 x 2 Deadlift at 65% of 1RM
    - rest 45 sec between sets

    Complete 2 rounds for time of:
    20 Wallball shots, 20#/14#
    20 Chest-to-bar pull-ups
    20 Burpee-box jumps, 24″/20″