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

  • Jogging Workout

    Ihan vaan lenkkeily

  • Superset Monday! Workout

    ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

    A1) Half-Kneeling Single-Arm Arnold Press:
    4 x 5-8

    A2) Barbell Romanian Deadlift:
    4 x 5-8

    Use a heavy load for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    Every 3 Minutes for 7 Rounds:
    7 Burpee Box Jump Overs
    10/7 Calorie Bike Sprint

    Go hard on each round, but not all-out efforts. Aim for consistent times, within a few seconds from fastest to slowest.

  • Row 10 x 250m Workout

    Row 10 x 250 with 1:30 rest. Use your 1000m pace. Publish your average time.

  • Tabata (Core) Workout

    Abmat situps
    Plank on forearm

    20sec (3sec interval)

  • WOD 22032016 Workout

    AMRAP 4 min:
    - 8 Kb Clean & Jerk (24/16 kgs).
    - 20 DU.
    2 min rest,
    AMRAP 3 min:
    - 8 pull-ups.
    - 8 burpees.

  • Amrap 20 Workout

    amrap 20mins
    7 power clean @60kg
    14 kb swing @ 24kg
    200m run

    Did 1 round @70kg then scaled down

    4 rounds + 3 power clean

  • 7/3/16 20min cap Workout

    warm up.
    300m run

    postwod
    21-15-9

    Medicine ball twist
    Hollow rocker

    Wod

    10 C&J (35lbs)
    25 airsquats
    400m run

    4rft (20min cap)

  • 5 rounds: 5 Deadlifts + 200m Run Workout

    For time

    Choose a weight that you can do it unbroken

  • Back squat Strength

    4 x 12 reps, with the same load.
    - Rest 1,5 - 2min between sets.

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/ D-ball Workout

    Aikaa vastaan:

    • 500m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 50cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 400m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 40cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg
    • 300m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 30cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 200m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 20cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 100m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 10cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 100m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 10cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 200m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 20cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 300m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 30cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 400m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 40cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 500m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 50cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)