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

  • Päivän lunge tarjous Workout

    Joka 4 min, 4 kertaa:

    7+7 single hand DB OH lunge, 30/22,5
    50 DU
    15 deadlifts 80/60

    Laske jokaisen kierroksen aika yhteen

  • 5x5 TNG power clean Strength

    Touch and go power cleans, 70% C&J max:

    5 - 5 - 5 - 5 - 5

    Lepää 2 minuuttia.

  • Nallikari Workout

    4 kertaa / henkilö

    500m row

    Vauhdin pitäisi nousta loppua kohti. Viimeinen soutu all out. Tulos on viimeisen soudun aika.

    Tauko niin kauan kuin pari soutaa tai sama aika kuin edellisessä soutuun käytetty.

  • AMRAPS Workout

    3 x 3min amraps
    10 power clean 42,5/30kg
    10 shoulder to overhead
    10 back squat

    rest 2min between rounds

  • Weightlifting Strength

    For Load:
    5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
    Power Clean
    - Lift every 3:00

  • "DT" Progression 3. Workout

    YGIG/Round

    10 Bar over burpee
    15 - 12 - 9

    10 Bar over burpee
    12 - 9 - 6

    10 Bar over burpee
    9 - 6 - 3

    10 Bar over burpee
    6 - 3 -1

    RX 70/50KG
    or
    Test week weight

    TC 15min

  • Deadlift (Endurance Progression 8.) Workout

    1 x 10 @ 75%
    1 x 10 @ 70%
    1 x Technical max effort (aim 12+) @ 65%

  • Back squat / Pull Strength 4. Workout

    A1.
    Back squat 4, 4, 3, 3
    Tempo 2-4-X-1

    Rest 1.30min

    A2.
    Chin up 4, 4, 3, 3
    Tempo 2-1-X-2

    Rest 1.30min

    go heavier than last week*

  • Back squat 6 x 1 Strength

    Back squat 6 x 1
    - use same weight in all singles, rest as needed

  • "Omar" Workout

    For time:
    95 pound barbell Thrusters, 10
    15 Bar-facing burpees
    95 pound barbell Thrusters, 20
    25 Bar-facing burpees
    95 pound barbell Thrusters, 30
    35 Bar-facing burpees

    U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.