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

  • Scioto Special Workout

    TGU 3 x 2 w/s

    3 Rounds
    5 X HSPU
    10 X Pullup
    15 Step Ups each leg (low box)
    20 Pushups
    25 Mountain Climbers
    30 Swings
    35 Abmat Situps
    *Note all exercises were performed with a 50lb rucksack minus the situps and HSPUs

  • Endurance Class Workout

    4, 4 min AMRAP

    In 4 minutes
    Run 400 m
    Max DU with remaining time

    Rest 1 min

    In 4 min
    Run 400 m
    Max pull ups with remaining time

    Rest 1 min

    In 4 min
    Run 400 m
    Max sit ups with remaining time

    Rest 1 minute

    In 4 min
    Run 400 m
    Max pull ups with remaining time

    *Score= total reps
    Singles = 3/1

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    I did 6 full rounds

    PR by 9 pull-ups!

    14
    11
    10
    10
    10

    11

    66

  • Escape From Hell Workout

    Team of 2

    For Time:
    1600m Run
    80 Wall Ball (9\6kg)
    80 KB Swings (24\16kg)
    800m Run
    60 Wall Ball
    60 KB Swings
    400m Run
    40 Wall Ball
    40 KB Swings

  • Ninjat 14-16v Voima Workout

    2 x 5 kippi renkailla
    2 x 5 kippi tangossa + paina tankoa kovaa alas
    2x3 hyppy ring MU
    2x3 hyppy BMU
    2x3 jalat maassa kääntö ring MU

    Yritä Bar MU + ring MU

  • Gymnastics + swimming Workout

    75 min
    Warm up EMOM10 + 10 min mob.
    - 20 HSPU, 30 bfly

    1.Gymnastics
    A. HS Walk practice
    - Handstand rocks 2-4 sets of comfortable reps
    - Box pike Single arm HS Hold 2-4 sets
    - Wall facing Single arm HS Hold 3-4 sets
    - Suoraa kävelyä - 10 m.

    2.Accessory
    A. 3 sets:
    A) 15 KB Jefferson curl - 12 kg
    B) 20-30s Tuck hold on parallettes - 30 s.
    C) 20 Banded pull aparts
    - Rest 60 s. between movements-

    B.Prone shoulder CARs - 3 x 10

    75 min
    Vapaauinnin lyhytkurssi

  • Dumbbell bent-over row 5x8-10 Workout

    Dumbbell bent-over row 5x8-10

  • 1.11.12 Workout

    Shoulder Press
    3, 3, 3, 1, 1, 1
    95, 115, 135, 155, 160, 165

    5 min. AMRAP
    clean and jerk #135

    (3:32 Grace time)

  • 27.8.2019 Sali Workout

    Eilinen/ Lepo

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 8

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to, 60 + 30 = 90 min
    Squat: -
    BB: la

    Gymnastics:
    CTB - 65
    Pull up -
    TTB - 25
    HSPU - 60

    MU - ma, pe - 25
    BMU - ke, la - 28
    Bfly - 105
    Bfly CTB -
    HSW - ti, ke, pe, la - 83 m.

    Sleep 4/7
    Avg. tt. bed 22:30
    Avg. t. asleep 7 h 50 min
    Avg. EA 44 kcal/FFM