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

  • Nanorosso 11.02.22 Workout

    For time
    2 rounds
    14 ohs 40kg
    14 bar facing burpees
    1' rest
    2 rounds
    14 ohs 40kg
    10 bar mu
    1' rest
    2 rounds
    14 ohs 40kg
    6 burpees bar mu

  • Accessory Workout

    3-4rds
    Single arm DB Shoulder Press
    8+8
    rest 1min
    Alatalja kuminauhalla
    10-12

  • Total workouts of the week Workout

    Rest day
    Total workouts of the week 14 hours, x 7

    Metcon: ma, ti, ke, pe, la
    Aer: to, 50 min
    Squat: -

    Gymnastics:
    CTB - 105
    Pull up -
    TTB - 85
    HSPU - 110

    MU - ma, pe - 28
    BMU - ke - 12
    Bfly - 200
    Bfly CTB -
    HSW - 55 m.

    Sleep 5/7
    Avg. t. asleep 7 h 50 min
    Avg. tt. bed 22:35
    EA. 43 kcal/FFM

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM

  • Run, DU, Ski Workout

    3×: 400m run, 100 DU, 500m ski

  • Keskiviikko 9.5 Workout

    Midline
    Not For Time:
    40 GHD Sit-Ups
    40 AbMat Sit-Ups
    20 GHD Sit-Ups
    20 ABMat Sit-Ups

  • Weighted chin up 8x2 Strength

    Weighted chin up 8x2

  • 2-14-12 HC-SDL-PU-RD-SU Workout

    WOD: Not sure what it was called!!

    3 Rounds for time: 10 HCs(135lbs), 15 SDLs(135lbs), 20 Pullups, 25 Ring Dips, 30 Sit ups
    Time: 23:50
    Rounds: 3
    Note: Pull ups are killing my times. Got to work on m kipping. Could knock off 5mins or more.

    Other Work:

    Thrusters: 1x3x135, 1x2x155, 1x1x175, 1x1x195, 1x1x215 (sore shoulders)
    Hang Cleans: 1x6x195, 1x5x215 (easy)

  • "Engine" Workout

    "Omatoiminen WOD"

    A.
    Warm up:

    Row easy 5min

    Mobility

    Row hard 1-2min

    B.
    2x3000m Row / rest 7min
    (5km avq pace + 1-2s.)

    C.
    Cool down:
    Easy row/walk 3-5min
    Romwod

  • 5 rounds Workout

    5 rounds with concept bike

    3 min easy
    2 min moderate
    1 min fast