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

  • Ninjat 14-16v WOD Workout

    Harjoittele kahta haluamaasi asiaa:

    -Käsilläseisonta
    -Käsilläkävely
    -Käsilläseisontapunnerrus
    -Köysikiipeily
    -Köysikiipeily ilman jalkoja
    -Kippi ja MU renkailla
    -Kippi ja MU tangolla
    -Perhosleuka
    -Pistoolikyykky lisäpainoilla tai ilman

    Toistoliikkeissä tee treeni sarjoina
    3-5 sarjaa, 1-10 toistoa. Valitse itsellesi sopivan haastava treeni!

  • Back Squats Strength

    Back Squat
    1x3 @65%
    1x4 @ 75%
    3x4 @85%
    1x5 @85%

  • Running 12x400m Workout

    12 rounds
    Run 400m
    Rest 2min

    Count only running time.
    Mark your lap times.

  • 07-13-2011 WOD Burpee & HPC Workout

    4 Rounds

    3min AMRAP

    20 Burpee

    Max Rep HPC the rest of the 3 min 155/105

    1min Rest

    52 HPC @ 155 and 24 Ring Rows. The RR were way harder than I anticipated, never really did them before. As I stated before, 155lbs is just plain F'in heavy.

  • Gymnastic strength Workout

    30 reps accumulated of:
    Strict Deficit Handstand Push Ups
    Usa un deficit che ti permetta di fare 4-6 reps unbroken.

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5-7 reps
    Kipping Ring Dips 7 reps
    One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
    One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
    Kipping Toe to Bar 7 reps

  • Power Clean & HSPU Workout

    7 rounds for time:

    3 Power Clean (Rx 205/115) I did 135#
    4 HSPU

    Post WOD:
    2 X 1 minute Weighted Plank (25)

    I think the 205# was too heavy just in my head.

  • Max back squat and broad jump Workout

    3x5 max back squat
    3x5 broad jumps between each set

    195# max

    Max jump = just over 8'

  • Back squat 3x7 Strength

    Back squat 3x7 @75%

  • Team WOD Workout

    2 rounds for time:
    1000 m row
    50 burpees
    50 box jumps
    800 m run

    move on to the next station only when each team member is done with theirs