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

  • Row 10 x 2 min on / 2 min off Workout

    Row 10 x 2 min on /2 min off

  • Lenkki Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • 30 min jalkojen ja rintarangan venyttelyä.

  • 25/04/2017 Workout

    30 minutes Rep For Round

    X 3 Squats, x2 Push Ups, x 1 Pull Up.
    So 3/2/1, then 6/4/2, then 9/6/3 and so on.
    All rep ranges must be unbroken so rest as long as needed between sets.
    Managed 15 rounds. Tough on legs that.
    Total reps 360 squats, 240 push ups, 120 pull ups. 720 combined reps.

  • Kettlebell Workout

    A,
    4 sets of :
    Kb halo 5/5
    One arm swing 5/5
    Alternating swing 5/5/
    Windshield wiper 5/5

    Rest 1 mins between sets
    Increase weight in each set if form allows

    B,
    Partner Wod

    Amrap 10 mins
    4 Snatch + 4 OH reverse lunge each Side @20/12kg
    Relay style ( one person complete a full round, then change)

    3 mins rest

    Amrap 10 mins
    3 Clean + 3 front squat + 3 push press each Side
    Relay style ( one person complete a full round, then change)

  • 4 Rounds for Time Workout

    4 Rounds for Time
    6 Deadlift
    6 Thrusters
    10 Box Jumps
    20 Butterfly Sit Ups

  • Strenght+Plyometrics Workout

    Sttenght:

    1.)Plate Drag-20mx3
    -rest 3min between sets
    2.)Reverse plate drag-20mx3
    -rest 3min between sets

    Plyometrics:

    Side Single leg jump on box
    -rest 3min between sets

    Broad jump
    4x3 reps
    -rest 30-60s between

  • 3 x 6-8 lantionnosto tangolla Strength

    Lepo 1min.

  • Sumo Stiff-Leg Deadlift Strength

    Three sets of:
    Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
    (heavier than last week; stop lifting if you lose proper positioning)
    Rest as needed

  • OPT Workout

    A. Power Clean Cluster 1,1,1 rest 10 sec btw, rest 3:00 x 3
    B. EMOM 6' PS TnG x 5
    + 8' AMRAP
    30 Burpee Buy in
    5 PS, 75#
    30 Dubs
    5 PS, 85#
    30 Dubs
    5 PS, 95#....

    A. 245, 265, 275 (fail on last one)
    B. 145
    + 245 reps (finished 135#)

  • Shoulders Workout

    Presses up to 50s x 5
    2 sets of side raises
    1 set of shrugs with 50s
    -easy workout....body is tired from so many days in a row