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

  • Lämmittely Workout

    3 kierrosta
    10m karhukävely kävely
    5+5 KP tempaus
    10 kyykky

  • Mix it up Workout

    WOD

     Perform the following for time:
      20 <a href='/journal/movements/1175'>push ups</a>--20 seconds rest
      19 <a href='/journal/movements/1175'>push ups</a>--19 seconds rest
              all the way to 1
              THEN
      DB <a href='/journal/movements/54'>Hang Power Clean</a>
          15/12/10/8 (25#)
              THEN
      50 Incline <a href='/journal/movements/195'>DB Chest Press</a>es (25#)
              THEN
      400 Intervals for 6----1:1 ratio----avg was 10 mph on treadmill
              THEN
      50 DB Swings (50#)

  • 12.4.2018 Workout

    raaka tempaus + tempaus riipusta (raan %)

    1+1@70 x 2

    1+1@75 x 3

    Etukyykky 3x3@75

  • B1. Strongman conditioning Workout

    400m sandbag bearhug carry 150 lbs
    - 10 sb squats every break

    Tc: 10 min

  • Beast Chipper Workout

    FOR TIME
    (time cap 40 min)

    • 100 Double unders
    • 50 Alternating DB snatches 22.5kg
    • 50 GHD situps
    • 100 Double unders
    • 25 Ring dips
    • 25 Burpee Box jump overs 24”
    • 100 Double unders
    • 50 Toes to bar
    • 50 steps walking lunges w. DB in rack
    • 100 Double unders

    SCALE AS NEEDED

  • Conditioning Workout

    4 Sets:
    4 Min at RPE5
    2 Min at RPE7
    - Rest 3 Min btw sets.

  • 7,5km run Workout

    Run for 7,5km.

  • C. Giant sets Workout

    3 sets:

    12 front rack kb box step-ups
    30s sandbag bearhug hold @200lbs
    12 weighted hip extensions @15kh
    30 ghd

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aer x 1, 85 min
    BB x 1
    Squat - 2665 kg

    Gymnastics
    MU - 60
    BMU - 15
    BFLY - 60
    BCTB - 55
    HSW - 10

    Recovery
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 40 min
    EA. 41 kcal/FFM

  • Warm up Workout

    A.
    EMOM x6:
    1.) Row / Bike
    2.) 6-8 Push ups + 6-8 Ring rows
    3.) 9-12 Air squats + Hollow rocks

    Mobility:
    - Throracic
    - Shoulders
    - Lats
    - Couch stretch
    - Pigeon

    2 rds:
    6 Snatch pull
    6 Muscle snatch
    6 Snatch balance

    2 rds:
    4-8 Pull up
    4-8 Push jerk
    Add weights...