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

  • 12.2.2014 Workout

    Rowing WOD:

    3* 2000m / REST 1:1

    8 x 250m w/ 45 seconds Rest

    Conditioning WOD:

    AMRAP8

    8 Wall Balls (20/14 lbs.)

    8 Slam Balls (20/10 lbs.)

    200m Row

    GYMNASTICS
    5 Rounds
    20 GHD
    20 GHD Back Extension

    3 Rounds
    5 Skin the cat
    5 Headstand back Extension

    10 Around the world

    Run:
    60min (150-160bpm)

  • A. Strict press Workout

    5-3--3-1-1-1-1-1
    Strict press

  • Ma 10.2. Strength

    Thrusterit meni omasta mielestä penkin alle. Tietty tää selkä nyt hankaloitti tekemistä, mutta odotin vähän enemmän.

    1RM 55kg. Se nousi helposti ja iloisesti lastasin 60kg ja sehän ei sitten liikkunutkaan. Ja sen jälkeen 57,5 tuntui mahdottomalta, huoh. Tuo saattaa olla kyllä PR, mutta jäi paljon hampaankoloon.

    Max reps 80% tein sitten 45kg (44 oli 80%) ja nousi vaivaiset 8kpl. Odotin tässäkin hieman enemmän :D

  • Sommarfit Workout

    A: Practice Handstand 10min
    B: 8x triple jump
    C: Sandbacka over Shoulder 8x3 @40kg
    D: 5rnft
    10 Sandbacka squats @40kg
    15 Rkb swing @20kg

  • Fat Mail Workout

    Carry heavy loads up and down the stairs!
    Avoid spiral-stairs (bad for your knees, all the mailmen know this).

    Choose your own weights and stairs and intervals but do the workout identicallyanother time again to follow progression.

    My suggestion is three floors up and down for three rounds with a short break between the rounds. Use a heavy weight you can carry all the way up and down unbroken in each round.

  • CFPR 26/07/2013 Workout

    FOR TIME

    400 m run
    70 sit ups
    60 deadlift @ 60/40 kg
    50 box jumps
    40 TTB
    30 power clean @ 60/40 kg
    20 HSPU
    200 m plate run @ 20/15 kg

  • Misfit training: Metcon / CTBs and box jumps Workout

    AMRAP 6 Minutes
    5 CTB Pull-ups
    5 Box Jumps 36″/30″

  • CFPR 24/07/2013 Workout

    500 m run
    50 KB swing 24/16 kg
    25 pull up
    400 m run
    40 KB swing 24/16 kg
    20 pull up
    300 m run
    30 KB swing 24/16 kg
    15 pull up
    200 m run
    20 KB swing 24/16 kg
    10 pull up
    100 m run
    10 KB swing 24/16 kg
    5 pull up

  • Wall balls and box jumps with some C&J Workout

    8min AMRAP of:
    * 10 wall ball
    * 10 box jump
    EMOM 1 C&J @ 80% of 1RM

  • Hell Workout

    30min amrap
    40cal row
    12 bob db 2x22.5
    50 Du