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

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    4 x 15 min Ergs of your choice
    - Rest 2 min between-
    Run, row, run, bike
    129/151
    2.Mobility for 10 min

    PM: 130 min
    Warm up for 20 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 28 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 2 x 8
    - Swing + CTB 9 x 3+3

    C. Bfly pull up practice for 10 min
    - 45 reps

    D. 4 sets:
    15 s. ME Butterfly pull ups - 10 11 10 12
    25 0.s steady pace Bent over row with Barbell - 14 14 14 13
    -20 s. rest-
    15 s. ME Stationary dips - 6 5 6 5
    25 s. steady pace Push ups - 10 9 9 8
    -Rest 80 s.-

    2.Conditioning
    A. For calories:
    Reverse Tabata assault - 56 cal
    -Straigth into-
    Tabata assault - 57 cal
    Total of 113 cal
    Watts 1141/361, RPM 98/56

    3.Strength
    A. 5 sets:
    10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
    10+10 Pallof press in split position
    - Rest 90s between rounds-

  • Wod 171002 Workout

    Complete as many rounds as possible in 10 minutes of:
    3 burpee box jump-overs
    3 deadlifts
    6 burpee box jump-overs
    6 deadlifts
    9 burpee box jump-overs
    9 deadlifts
    Etc.

    Men use 24-in. box and deadlift 225 lb.
    Women use 20-in. box and deadlift 155 lb.

  • 100 KB snatch test Workout

    100 KB snatches for time 24/16

    Switch hand as needed. You can drop the KB to rest.

  • Day 10.2 Strength

    Pull-up 5x5 tempo X131

  • Mave + GHD Workout

    5 rounds
    10 Deadlift 130kg
    20 GHD

  • Keskivartalo hommia Workout

    5 kierrosta
    10x askellus boksille
    10x vatsaritustus 14lb
    10x selänojennus
    10x polvennostot twistillä
    10x voimapyörä

  • WOD 1 Workout

    warm up
    1000m run
    military press
    E3MON X6sets 6 reps (46kg)
    AMRAP 12'
    50 SU
    20 RUSSIAN KB
    15 BOX JUMP AND SQUAT ON THE BOX
    10 CLEAN (40kg)
    AFTER PARTY
    EMOM 5'
    GHD SIT UP

  • 07.14.11 WOD Walk it OUT! Workout

    20 Min AMRAP:
    50 Double Unders
    5 Wall Walks
    10 HR Pushups
    15 KB swings 1.5/1 pood

    4 1/2 rounds.... this workout felt awesome, minus 25 wall walks. those are tough! BUT i beat my hubby and that doesn't happen much, especially when we're goin head to head :)

  • 100 cal bike Workout

    w running clock
    0 min
    100 cal bike

  • 10 min emom Workout

    10 min emom

    1. 10-15 cal Ski
    2. 5-10 T2b