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

  • 1/29/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 samson stretch

    Workout(20)
    5/4/1=:25 work :15 plank :20 rest
    body builders
    wallsit
    lateral hopovers
    reverse sb burpee w/press

    Finisher
    50 cross crunch
    1:00 butterfly stretch

  • Wittman Workout

    "Wittman" 7 rounds for time of:
    15 KB swings @ 1.5pd (55#)
    15 power cleans @ 95#
    15 box jumps @ 24"

  • Kisaryhmä Ma 26.11.2018 Kyykky + Penkki Strength

    Kyykky 3x3x75%
    Penkki 3x3x70%
    Staattiset istumaannousut 5x5 (pito noin 45 asteeseen)

  • Basic: AMRAP 5 min Workout

    AMRAP 5 min

    7 situps
    5 goblet squats
    3 pushups

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    I don't remember how many pull-ups I got last time. My hand started to tare so I might of been able to get a few more. Got to keep my hands looking prerty u know.

  • Partner hotel wod Workout

    30 min amrap

    100 kbs
    80 db c&j
    60 burpee
    40 db power snatch
    20 push up

    Every 6 min 400 m run/row/bike (whatever equipment the gym has for cardio)

    Split the reps as you want, one person working at a time.

  • WOD 14/08/20 Workout

    FOR TIME OF:
    30-20-10
    PULL UP
    FRONT SQUAT 60/40 40/25

  • WOD 14/01/20 Workout

    Every 3 minute × 5 rounds:
    15/12 calorie Bike or Row
    10 d ball clean 40/30
    5 Thrusters 60/40

  • B. Push Press Workout

    4 Sets of 6
    Rest 2 Minutes Between Sets. Take from the rack.
    This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

  • Snatch technique Workout

    Quality