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

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM (165)
    75%, 5 reps (125)
    80%, 5 reps (135)
    85%, 5 reps (145)
    Then 5x3 ring dips (unweighted)

    WOD:
    3 RFT 12min cap
    50 DUs
    21 burpees
    12 T2B

    Did it bassackwards (turned pre WOD into a post WOD)

  • 160 reps Workout

    2 Rounds For Time Of:
    20 - OHS (35/25)
    20 - Pull Ups
    20 - Toes to bars
    20 - Dips

  • Long Interval Workout

    Choose ONE of the following sports:
    Swim Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Bike Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Run Repeat 5:00 on, 4:00 off until form/pace deteriorates
    Row Repeat 5:00 on, 4:00 off until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Conditioning Workout

    For time with a partner
    250/200 cal row
    After each 50/40 cal complete :
    One round of “Barbara”
    20 Pull up
    30 push up
    40 sit up
    50 air squat
    START WITH BARBARA AT 0:00! After the 250/200 cal the workout is done!

    The entire workout is You Go , I Go style!
    Timecap 40 mins

  • Kaunis peto - summer beast finaali Workout

    Time cap 25min

    15 burpee bar jump
    15m overhead lunges 20kg plate
    15 rope decline
    50 abmat situps
    15 ring row
    15 push up
    50 box steps 24"
    15 pushups
    15 ring row
    50 abmatsitups
    15 rope decline
    15m overhead lunges 20kg plate
    15 burpee bar jump

  • Olympics Strength

    Total 90min
    A. WU: 500m row, 2 rounds: 5 jump-push-ups, 15 abs, 15 backs, mobility

    B. Olympics, Jyrkin tunti
    Taitoharjoitteena aurinkotervehdys
    Työntö varpailtaan päänpäältä
    1. Työntöveto + rinnalleveto samoille jaloille + työntö
    25, 30, 30, 35, 40, 40, 42.5
    Tempaus nivusesta, minimivauhti
    3x15 3x20 3x20 2x22.5 25 27.5
    Tempaus maasta
    27.5, 30, 32.5, 35, 37.5, 40 PR 42.5 ei 30

    C. Strength
    Shoulder press max + volyymi

  • C2. Sandbag conditioning Workout

    30 sandbag over the shoulder @150lbs

  • Extra Credit 09-09-2019 Workout

    2:00 Foam Roll Quadriceps
    2:00 Foam Roll Hamstrings
    2:00 Parasympathetic Breathing

  • WOD Workout

    Make it Up workout: 12 min 15 wall Ball, 10 Burpee55# push Press 5X EMOTM for 10 min, and blue pull ups

  • Strength & Skills Strength

    Total 105min
    A. WU: 500m row, 3 rounds: 10 abs, 10 backs, 3 jump push-ups, mobility

    B. Push press, 1 RM max test
    HBBS, max
    FS, volyymi
    Pull-ups, volyymi 8 (6,2) 8 (6,2) 8 (4,2,1,1)
    Weighted sit-ups with ls 1x5x20kg 1x3x20kg+9x15kg 12x15kg

    C. Skillwork: KPU practice for 15min

    D. Post WO: 500m row