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

  • Ring dip. Strength

    Ring dip 3 max sets.

  • 6 Stone 100 Pushups Workout

    For Time

  • 7.7.2018 La Extra-treeni Workout

    Rinnalle Veto 5x3 (tekniikka)
    Valakyykky 5x5 (kevyt)
    Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
    Pakaravammaisten special :) 3-5x8-15
    Lihashuoltoa

  • 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

    There were only 2 of us at the 7pm class... but that's all it took to have a great workout! The new girl, Lindsey, and I worked together to push each other plus gotta love coach Dawn. Everytime, I feel like I am pushed to my extreme limits with her. Did 65 lbs for the HPC. And kept pushing hard to get my burpees in under 2 mins everytime. Did 15 HPC's the first round and then consistently did 10 for the last 3 rounds. And then did only 9 ring rows and those took 100%+ effort. Afterwards, ran 800M for an extra workout push.

  • Keskiviikko 6.6 Workout

    Conditioning
    On the 4:00 x 4 Sets:
    100′ Walking Lunge
    15 Deadlifts (185/135)
    15/10 Calorie Assault Bike

  • Strength Strength

    Total 75min
    A. WU 700m row, 20 KB snatch 10kg, 5+5 push ups, mobility
    B. Strength
    1. Shoulder press 3 max
    2. Regular dips 4x6
    3. Ylätalja 4x12x40kg
    4. Narrow bench press 4x12
    5. Kahvakuulapunnerrus 4x12x6kg
    6. Hauiskääntö käsipainolla 2x12x8kg 1x12x6kg

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwork: KPU practice for 20min

    D. Metcon
    "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    "07102014"
    4 sets: in 2 min complete AMRAP of:
    350m row, ME DU
    Rest 2 minutes between sets
    Your score is the least amount of DU's achieved
    Result: 35, 169/188
    Rounds: 35, 38, 41, 37
    171/185, 172/188, 174/188, 172/187
    Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • Strength work Strength

    3-4 set, rest as needed, use AHAFA weights:

    1) 3 Front Squat
    2) 6+6 Lunge Press
    3) 10 Ring Row
    4) 15-25 GHD Sit-Up

  • Olympics Strength

    Total 110min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wallball, mobility
    B. Olympics
    1. Työntö nousu max
    Tauko
    2. Tempaus nousu aloituspainoon saakka
    3. Tempausveto vain olkapäät
    70%3, 80%3, 90%3, 100%3 30kg, 32.5kg, 37.5kg, 40kg
    C. Post WO 3 rounds: 20 leg raises, 15 back extensions

  • Skills Workout

    Total 60min
    A. WU 3 rounds: 50 DU, 300m run, mobility
    2+2 TGU 12kg
    B. Skillwork
    KPU practice for 25min
    T2B practice for 15min