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

  • Pat Majali's Birthday WOD Workout

    For Time: 40min cap

    21 Deadlifts
    21 Burpee Box Jump Overs
    15 Front Squats
    15 Burpee Box Jump Overs
    9 Cleans
    9 Burpee Box Jump Overs
    15 Back Squats
    15 Burpee Box Jump Overs
    9 Deadlifts
    9 Burpee Box Jump Overs

    Scale weight accordingly.

  • 3 little pigs and wolf Workout

    'Wolf'
    5x5 frontsquat, heavy. Rest 2 min b/w
    5x5 shoulder press, heavy. Rest 2 min b/w
    5x5 Bench press, heavy. Rest 2 min b/w

    'Three little pigs'

    22-16-10
    T2b
    Bulgarian squat with barbell 60/40kg

    Rest 3min

    21-15-9
    Abmat sit up
    Kettlebell swing 24/16 kg

    Rest 3 min

    21-15-9
    Power clean 60/40kg
    Alt v ups

  • Push Press 3,3,3,3,3,3,3 Workout

    7 rounds of 3 reps, push press...increasing weight each round.

    On my last round I was able to do 115#x2 and the 3rd time, just couldn't get it. I decided to try one last time and failed. :(

    Oh well, it will be something to work towards next time this WOD comes around. :)

  • Diane Workout

    Complete 21 - 15 - 09 reps of:

    Deadlift 225lbs
    Hand Stand Push ups

    Result:
    08:43!!!

    Deadlifts are not my strongest... however I video taped myself for this WOD and I can say have improved A LOT!, maintained good posture throughout 90% of the WOD.

    I was actualy aiming to finish it around 11minutes so I'm really REALLY peased with the result!!!

    You can check out the video of me doing this WOD:

    ran out of memory space at the start of the 9 deadlifts... :/ sorry about that!

  • Krannie Workout

    50-40-30-20-10 Wall Ball shots/Double Unders

  • Barbara Workout

    5 Rounds of:

    20 Pull-ups
    30 Push-ups
    40 Sit-Ups
    50 Squats
    REST 3 mins

    • Break time excluded.

    (I normally included the break time, but we always only took 90 seconds of rest, so to make the time more "even", I excluded it.)

  • 28.3.2019 Sali Workout

    Eilinen/Lepo

  • Isabel Workout

    30 snatches 135#

  • Forrest Workout

    3 Rounds of:

    20 L-pull-ups
    30 Toes to bar
    40 Burpees
    800m run

  • Onsdag 18/7 2018 Workout

    ”Gymnastics test”
    2min amrap
    Strict pull ups
    1min rest
    2min amrap alternating pistols
    1min rest
    2min amrap
    Strict HSPU
    1min rest
    In 2min find max L-sit hold