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

  • Front squat Strength

    Front squat 4+4+2+2

  • “90 Shiny” Workout

    For time :

    21-15-9:
    Power Cleans (135/95)
    50 Double Unders After Each Round

    Directly Into…

    21-15-9:
    Front Squats (135/95)
    50 Double Unders After Each Round

    KILOS
    61/43

  • WOD Workout

    Every 5:00 for 5 rounds
    400m run
    10 thrusters 95/65
    10 lateral bar burpees

    *rest remainder of 5 min
    * scale for run would be 500m row
    *pick a thruster weight to do all reps unbroken
    *score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

  • Partner WOD solo Workout

    1200m row
    Then AMRAP x time remaining after row
    15 front squats (85lbs)
    15 pull-ups
    15 weighted step ups (50lbs)
    15 SA DB press (35lbs)

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Accumulate 30+30 of Quadruped Shoulder CARs

    B. Not done

    C. Not done

  • Tabata push up Workout

    Tabata push up

  • TABATA RING ROW Workout

    Tabata Ring Row

  • VKO52 Treeni 2A Strength

    Takakyykky
    1 x 5 @ 67,5%
    1 x 3 @ 76,5%
    1 x 1+@ 85,5%

    *Lisää viisi kiloa siihen maksimiin, josta laskit viime syklissä. Viimeisessä sarjassa tavoitteena vähintään 1 toisto, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

  • Fin2f laji 3 Workout

    SM vika laji

  • 3 rundii nopee Workout

    3 rounds for time:

    16 cal Row
    8 pullup
    16 wallball 10/6
    8 devils press 25/16kg