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

  • 4.12.24 Workout

    AMRAP 12
    600m ski
    10 c2b
    30 air squat

    AMRAP 12
    800m row
    40 DU
    30m sled push @moderate (130kg ish)

    AMRAP 12
    1k bike
    20 push ups
    30m sandbag carry @68kg

    • 36min putkeen, eli heti seuraavaan amrappiin
    • idea tehdä hyvää tahtia mutta hyvällä fiiliksellä ja niin, ettei tarvii puskee liikaa

  • SPRINT // ROWING AND ROPECLIMBS Workout

    FOR TIME

    • 300m Row
    • 3 Ropeclimbs
    • 200m Row
    • 2 Ropeclimbs
    • 100m Row
    • 1 Rope

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 9 reps (+ 3 attempts)
    - Total of 9 MU
    B. HSW practice for 5 min
    - 10 m.

    2.WL
    A. Power clean and jerk
    2+2 up to 70% effort

    3.Gymnastics/conditioning
    A. Butterfly practice
    - Focus in the beginning of the set
    - 7 3 3 3 5 reps

    B. 16 min EMOM:
    1) Butterfly pull up ( rpe 8) - 11 9 9 10
    2) 30 Double unders
    3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
    4) 10 Burpees (”Palauttava” tempo)

    4.Accessory
    A. 3 sets:
    5+5 Push up T
    8 Quadruped serratus rock backs
    20 Banded pull aparts

  • Weighted Strict C2B Workout

    Weighted Strict C2B Pullups 3x8

  • 6.12.2017 LM Workout

    just row 3000m

  • 100 swings for time Workout

    44 lbs

    Completed the set with:
    100 lie down moving kb (35 lbs) back and forth to each side of the body
    100 back extensions
    30 m farmer walk

    Tried to manage double unders but it was hard. Will practice this.

  • Snatch and snatch +ohs Workout

    6 min (1 work +1 rest ) snatch 40 kg
    6 min -”- Snatch +ohs 40kg

  • Clean complex Workout

    A: Clean complexx5 (2x oc + 1c&j)
    B: Lat pull downs 3set
    C: For time: 50 alternating Kb Snatch

  • 4.9.2017 40+ 35+ Workout

    12 rds, every 1:30
    6c2b
    20 DU`s

  • Athens Throwdown Wod 1 Workout

    105 min
    1.Warm up & prep. for ATQ Wod 1
    A. Breathing & mobility
    B. Ergs
    C. Squat warm up
    D. Mvmnt prep: FS, PP, knee raise
    E. 2 sets: 6 + 6 + 6 PP + FS + KR

    2.ATQ Wod 1
    5 RFT:
    12 STOH 25 kg
    12 FS
    12 knee raise
    Time: 5.18

    3.Cool down
    A. 30 min bike
    B. 15 min mobility