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

  • C. Midline Workout

    2x

    20 seesaw ring planks
    35 ghd
    50 russian twists

  • Arnold G6 Workout

    Podipilding

  • Box P 01-05-2020 Workout

    STRENGTH
    1) Push Press: 5-4-3-2-1+. Rest 2:00
    - 3-4 singles above 90% building to a new 1RM
    2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
    - Neutral grip

    METCON
    For time:
    100 Double Unders
    25 Push Press (95, 65)
    75 Double Unders
    20 Push Press (135, 95)
    50 Double Unders
    15 Push Press (155, 105)
    - Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.

    *9:00 Time Cap

    EXTRA CREDIT
    Banded OH Triceps Extensions: 4 x 15. Rest 60s.

  • Tisdag 21/7 2020 Workout

    Bench press heavy 5rep of today
    +
    5 rft
    10 HSPU
    10 pull ups
    30 DU

  • Corona 3 Workout

    EMOM10
    10 deficit DL
    Wear a vest or heavy backpack

  • 4.4.2017 Ti Jatkoryhmä (Squat/DL) -KEVYT VIIKKO- Workout

    Box-kyykky 5x5x50%
    Maastaveto 5x5x50%

    Kevyesti alaselkää ja vatsoja + lihashuoltoa

  • 21/04/2017 B Workout

    Deadlifts and weighted Pull Ups, Evil Len in The Den, Rocking It With Mrs N.
    10 x (100/70)kbs, D/L, 10 x (6/6)Kgs Pull Ups
    8 x (110/72.5) D/L, 8 x (10/6) Pull Ups
    6 x (120/75) D/L, 6 x (12/6) Pull Ups
    4 x (125/80) D/L, 4 x (16/6) Pull Ups
    2 x (135/85) D/L, 2 x (24/6) Pull Ups
    Then Kate, 2 x 87.5 D/L, 2 x 90 D/L
    Me 4 x 140 D/L.

  • Additional extra: Stiff-legged deadlift and negative dips Workout

    Stiff-legged deadlift
    4x8r
    Leave 3-4 reps in the tank.
    Rest as needed.

    Negative dips
    Choose one of the following set/rep scheme:

    3x1, 5x1, 3x2
    4x2, 4x3, 5x3
    4x4, 4x5, 5x5

    1rep is 10s. descend from top to bottom.

    If negative dip are too hard, you can do bench dips instead.
    Then choose one of the following set/rep scheme:

    3x2, 5x2, 3x4
    4x4, 4x6, 5x6
    4x8, 4x10, 5x10

  • 6/2/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(16)
    On the 2:00 x8
    10 s/a overhead walking db/kb lunge
    switch arms each round
    15 sit ups
    20 dumbbell hopovers
    record slowest round

    Finisher
    100 temp tantrum
    1:00 min samson

  • Three AMRAPs Workout

    3x 8min AMRAP

    20/15cal row
    10 GHD sit-ups

    20/15cal bike
    5/5 DB hang clean split jerk

    50 DU
    10 HSPU

    2min rest between sets