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

  • Max Weighted Pull Ups Workout

    Pick a weight and go max unbroken reps

  • HBBS Strength

    In eight sets or fewer, build to a 1-RM Back Squat
    * Set 1 – 50% of possible 1-RM x 5 reps
    * Set 2 – 65% of possible 1-RM x 4 reps
    * Set 3 – 75% of possible 1-RM x 3 reps
    * Set 4 – 85% of possible 1-RM x 2 reps
    * Set 5 – 90-95% of possible 1-RM x 1 rep
    * Sets 6-8 – Test 1-RM
    Back Squat x Max reps @ 85% of today’s 1-RM

  • Olympics Strength

    Total 105min
    A.
    500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
    mobility

    B.
    1. Tempaus 80-95% pysäytyksestä polven alta 2 sek 7x3-2-1
    2. Työntö 70-90% rv+etukyykky+työntö 5x1+1+1
    3. Etukyykky non stop 4x5 te max painolla
    4x5x42.5kg
    4. Jännehypyt 5x5

    D. 500m row

  • Tama Workout

    For time:

    • 800-meter single-arm barbell farmers carry, 45/35 lb.
    • 31 toes-to-bars
    • 31 push-ups
    • 31 front squats, 95/65 lb.
    • 400-meter single-arm barbell farmers carry, 95/65 lb.
    • 31 toes-to-bars
    • 31 push-ups
    • 31 hang power cleans, 135/95 lb.
    • 200-meter single-arm barbell farmers carry, 135/95 lb.

  • Bike 100 Calories Workout

    Bike for time for 100 calories

  • Monday Evening - Metcon - 19/02/18 Workout

    For time (10 min cap)
    27-21-15-9
    Pull ups
    Push ups

  • 1RM OHS and KBs Workout

    Warm Up:
    3x
    10 Sotts Press
    10 Overhead Squats
    10 PVC Push Pass Through

    Mobility:
    Lay on floor, feet on wall, bent knees

    WOD:
    1-Rep Max Overhead Squat

    Then (for time):
    100 American Kettle Bell Swings 52 LBs
    Rest 2 minutes
    Max Reps Sit Ups in 2 minutes

    Thought I'd add a photo of me and my friend Michelle, who crushed me on this workout ... she awarded me her pink camo shirt of awesomeness as a result ;).

  • Prague Workout

    3 rounds for time

    3 strict pull-ups/ chin-ups
    6 push-ups
    9 DB snatches 15kg alternating
    12 sit-ups
    15s handstand
    18 air squats

  • Filthy Fifty at home Workout

    50 air squats (24")
    50 Jumping Pull Ups
    50 Kettlebell (35lb)
    50 Walking Lunge
    50 Knees to Elbows
    50 Push Press (50lb)
    50 Back Extensions (sub "Supermans")
    50 goblet squats (30lb)
    50 Burpees
    50 Double Unders (5:1 for singles) (singles 250 reps)

  • Selkä & hauis treeni Strength

    4x8 140kg deadlift

    4x10 70kg tankosoutu

    4x8 65kg ylätalja leveällä otteella hitaasti

    3x10 hauiskääntö vinopenkistä, selkä kiinni penkissä käsi pystysuoraan alas (liikerata vartaloon nähden 270°). Toistot per käsi. 16kg

    3x10+10 supersarjana hauispenkissä tangolla kädet alaalla suoraksi + alataljasta käydellä alhaalta leukaan asti. 18kg + oisko ollu 25kg.. kevyillä kuitenki supersarja.