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

  • Hard routine Strength

    150 min
    Hard routine
    Warm up for 10 min
    1.WL
    A. Every 3 minutes for 21 minutes:
    Snatch + 2 Overhead squats
    - Build to heavy

    2.Conditioning
    A. Every 2 minutes on the minute for 10 minutes:
    Row 250/200m
    10 Overhead squats - 35 kg

    Rest as needed

    B. For time:
    21-15-9:
    Deadlift (Challenging weight, but unbroken) - 67.5 kg
    Box jumps
    Time: 3.27

    Rest as needed

    C. For time (10 min cap):
    15-12-9:
    Devil's press 50/35 lbs > 30 lbs
    Handstand push ups
    Result: 8 HSPU @ round 12

    3.Strength
    A. 4 sets:
    15 DB Lateral raises - 2.5 kg
    12+12 DB Single arm row - 15 kg
    10 Ring body saw
    - Rest 90 s. between sets-

    B. Double KB push press - 4 x 8 x 16 kg

    C. Single arm KB strict press - 4 x 6 x 10 kg

    D. DB press tabata - 15/10 lbs

    E. Bicep curl tabata

  • Perjantaifiilis Workout

    Kaikki osiot, A-D putkeen (noin 2min levolla)

    A.
    4 RFT:
    12 DB squat snatch (alt)
    10m HS walk (30s HS hold)
    8 Burpee box jump over

    B.
    5 RFT:
    500m Bike erg
    1 rd of strict ”Cindy” (5-10-15)
    1 rd of DB ”D.T.” (12-9-6)

    C.
    3 RFT:
    20m FR DB walking lunges (2xDB)
    8 Sandbag cleans

    D.
    4 RFT:
    10 Hang KB snatch (2xKB)
    15 GHD
    20 cal row

  • Pauly & Jamies Mingas Thurs Ses #2 Workout

    • 30 x 40kg Barbell Overhead Lunge with Left Leg
      30 x 40kg Barbell Overhead Lunge with Right Leg

    • 11min AMRAP Pyramid
      2 x Bar Facing Burpees - Add 2 each round
      1 x 40kg Clean & Jerk - Add 1 each round
      Total = 8 Rounds

    • 2 Minute Straight arm Plank

    • 5min Partner AMRAP
      40kg Barbell Bent over Row - can't drop the bar.
      Total Matty O & Bretto - 115reps

    • 50 x 10kg Wind Mills
      50 x Diamond Situps
      50 x Oblique Plate Twists

  • Metcon Workout

    • For Time:
    3 Round of:
    BB Thrusters (40/30Kg) 15 reps
    C2B Pull Ups 15 reps
    4 Round of:
    Toes to Bar 20 reps
    Plyo Box Jump Overs (60/50 cm) 20 reps
    5 Round of:
    Burpees 25 reps
    Double Unders 50 reps
    30 Min Timecap

  • 09042019 Strength

    Weighted chin up 3-3-2-3-3

  • 15 min EMOM 3x Powersnatch Strength

    Do 3 tn’go power snatch every minute

  • 2.2.2019 Masters SM Workout

    Takakyykky 8x3@85%

    Tempaus 3x3@75%, 2x2@80%

    Rive + työntö 2x3@75%, 2x2@80%

    Korkea Te-veto 1x3@70, 2x3@75%

  • Ninjat 14-16v WOD Workout

    3 kierrosta AMRAP

    40 sek työ, 20 sek lepo

    -Vaakarengassoutu
    -Tiukka HSPU
    -Pistoolikyykky, oikea
    -Pistoolikyykky, vasen

    Loppuun vatsat 3x10
    hollowkeinunta
    hollow vinossa/puoli
    teriskeinunta
    teris vinossa/puoli

  • Dread the sled Workout

    Friday 13th October 2017

    3 sets:

    3x (30-meter max effort sled push or pull sprints (185/135lbs) with 1min rest between reps)

    3x (300m run with 30sec rest between reps)

    Rest: 3-4min between sets

    Workout Details: Push or pull sled 30m at max effort, rest 1min, push or pull sled 30m, rest 1min, push or pull sled 30m, rest 1min, run 300m, rest 30sec, run 300m, rest 30sec, run 300m, rest 3-4 minutes, repeat for a total of 3 sets.

  • Assault interval pt.1 Workout

    For 10 rounds:
    For 15sec max calories on assault bike, 3min rest between rounds. Count total calories.