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

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Barbell
    A. Squat Clean
    Heavy Double for the day

    B. Every 30 s. for 10 minutes:
    1 Squat clean @ 85-90% of max Double
    - Not done, back pain

    2.Metcon
    A. 12 min AMRAP:
    8 DB Burpees - BBJ
    10 Chest to bar - butterfly pull ups
    15/12 cal Erg - row
    - Reps: 4 rounds + 1 BBJ
    - HR 159/176

    Rest 6 min

    B. 12 min AMRAP:
    10 Power snatches - TTB
    30 Double unders
    15 m HS Walk - 15 cal ski erg
    - Reps: 4 rounds + 4 cal ski
    - HR 169/181

    3.Strength accessory
    A. Strict pull ups
    - 4x7

    B. 5 sets:
    10 strict DB press - 20 lbs
    10 EZ-bar bicep curl - 15 kg

    C. 3 sets:
    8 sa. DB row - 35 lbs
    10 side lat. raises - 10 lbs

    D. 4 sets:
    8 leg raises on stall bars

  • 313 tempo ring dip 3x5 Strength

    Three sets of five reps of ring dips with the following tempo:
    3s up, 1s hold, 3s down

  • Strength Strength

    Ring dip 5x10

  • Barbara Workout

    5 Rounds of:

    20 Pull-ups
    30 Push-ups
    40 Sit-Ups
    50 Squats
    REST 3 mins

    • Break time excluded.

    (I normally included the break time, but we always only took 90 seconds of rest, so to make the time more "even", I excluded it.)

  • Krannie Workout

    50-40-30-20-10 Wall Ball shots/Double Unders

  • Diane Workout

    Complete 21 - 15 - 09 reps of:

    Deadlift 225lbs
    Hand Stand Push ups

    Result:
    08:43!!!

    Deadlifts are not my strongest... however I video taped myself for this WOD and I can say have improved A LOT!, maintained good posture throughout 90% of the WOD.

    I was actualy aiming to finish it around 11minutes so I'm really REALLY peased with the result!!!

    You can check out the video of me doing this WOD:

    ran out of memory space at the start of the 9 deadlifts... :/ sorry about that!

  • Partner workout Workout

  • Push Press 3,3,3,3,3,3,3 Workout

    7 rounds of 3 reps, push press...increasing weight each round.

    On my last round I was able to do 115#x2 and the 3rd time, just couldn't get it. I decided to try one last time and failed. :(

    Oh well, it will be something to work towards next time this WOD comes around. :)

  • Slow back squat Strength

    Hitaita kyykkyjä, n. 4sec alas ja hitaasti ylös loppua kohden kiihdytys

  • Grunt Strength

    25-15-10-5
    Floor Press @2x25/20kg DB
    banded curl
    TC: 15'

    "Black Jack"
    4 rounds of:
    8 Clean @2x24/16kg KB
    7 Squat
    6 Jerk
    and 21 Double KB Lunges
    at each drop 5 strict T2B
    TC: 25'