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

  • Team wod 16.4 Workout

    Work in pairs
    40 power snatches 35/25
    40 kbs 24/16
    20 pull ups
    20 T2b
    -1min rest-
    21 cal row + 7 burpees
    14 cal row + 14 burpees
    7 cak row + 21 burpees
    -1min rest-
    400m slamball run
    28 box jumps
    400m slamball run
    28 wall balls 9/6
    400m slamball run
    28 ohs 35/25
    for time!

  • 10/4/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Intervals(32)
    Rower preset workout
    1:00 min-rest 1:00
    2:00 min-rest 2:00
    3:00 min-rest 3:00
    4:00 min-rest 4:00
    3:00 min-rest 3:00
    2:00 min-rest 2:00
    1:00 min-rest 1:00
    Done

    Or
    c/o Alchemy 365
    A10:

    10 Rounds –
    1 Tabata Interval: Goblet Squats
    1 Tabata Interval: Mountain Climbers

    Finisher
    50 double crunch
    1:00 min chest opener

  • Double unders/bench press Workout

    Felt a bit beat up today, so took it a little easy and had a date with the foam roller.

    50 DU
    145 lbs. bench press x10
    2 min rest
    50 DU
    155 lbs. bench press x10
    2 min rest
    50 DU
    155 lbs. bench press x10
    50 DU

  • Chelsea Workout

    30 Minutes "Every minute on the minute"
    5 Pull-ups
    10 Push-ups
    15 Sit-ups

  • On Ramp 1/6 Workout

    Air Squat
    Pull-Up

    Burpee
    Sit-Up
    Hollow Hold/ Plank Hold

    6min Amrap
    12 AirSquats
    10 Sit-ups
    8 Burpees

  • 14.2.2020 Masters SM Workout

    Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 2x2x75-78%

    Rive + työntö (2+1)x70%, (2+1)x75%, 1+1x80%, 1+1x85%, 1+1x90%, 2x(2+1)x75-78%

    Etukyykky 1x4x83%, 1x88%, 1x4x83%, 1x91%, 1x4x83%, 1x93%

    VAPU 5x5x75%

  • KB Swings, 400M Run, Regional Style Burpees Workout

    20Rep Back Squat 135#

    Conditioning:

    A. 3 rounds for time

    22 KB swings 70/53
    400 meter run
    11 regional-style burpees

  • Sunnuntai - Open Gym Strength

    Open Gym/
    Workout of the day

    Shoulder press 4 x 3 reps
    Push press 3 x 3 reps
    Push jerk 3 x 2 reps

    Huom: sama ohjelma maanantaina. Älä tee voimaosuutta jos tulet ma wodiin

  • 1/17/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(20)
    10/2/1=:35 work :25 rest
    rope slams
    sandbag plank pull through

    Finisher
    50 oblique sit up
    1:00 min chest opener

  • Hemträning Workout

    Han inte med press vid dagens böjpass så blev till att köra lite hemma

    A: SA Kb press 4set/arm
    B: push ups 3set
    C: Banded triceps extensions 2set