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

  • 22.03.2016 - WOD Workout

    5 Rounds

    1 Lunge + 1 Lunge + 1 Push Press (50/35)
    20 Toes to Bar

    Time Cap 15'

  • 50 cal assault Workout

    50 cal on assault bike, for time

  • 1RM hang power snatch Strength

    Find your 1RM in hang power snatch

  • 20.9.2017 40+ Workout

    3 Rounds:
    :30s @ 2K Pace, :30s Rest
    1:00 @ 2K Pace + 5 Seconds, 1:00 Rest
    1:30 @ 2K Pace + 10 Seconds, 1:30 Rest
    After the 1:30 rest in the first round, immediately move into round 2.

  • CFLBG 02.02.2012 Workout

    warm up: 2 rounds
    400m run
    10 hand release push ups
    10 push press 45#

    Strength:
    Shoulder press
    95#x5, 105#x5, 100#x5, 100#x5, 100#x5

    Metcon: Fran's balls
    21-15-9
    Wall ball 20#
    Pull ups

    3:30

  • 24.03.2016 - WOD Workout

    Nasty Girls

    3 Rounds of

    50 Air Squat
    7 Muscle-Up / 14 Pull-Ups + 14 Push Ups
    10 Hang Power Clean (60/43)

  • Gymnastics & strength Strength

    90 min

    Warm up for 10 min

    A. 3 sets for time & quality:
    2 rope climb
    4 MU turns with band
    6 HSPU > 5 kg plates
    8 C2B
    rest 2 min between sets.
    Results: 3.46, 3.43, 3.36

    B. Weighted ring dip 5 x 3

    C. Weighted C2B pull up 5 x 3 x 7.5 kg

    D. 3 sets for quality:
    15 UB pull ups
    rest 2 min between sets.

    E. 2 sets of:
    8 seated DB press 20 lbs
    8 deltoid side raise 10 lbs
    8 strict T2B

  • HSW & MU's Strength

    60 min
    Warm up for 10 min
    A. Skillwork: HSW practice for 20 min
    B. Skillwork: MU practice for 30 min
    Own MU program
    MU 2 x 1! :)

  • Ninjat 14-16v taito Workout

    Taito:

    1. 5 x max aika käsilläseisonnassa joko seinää vasten (jalat irti seinästä) tai ilman tukea

    2. Käsilläkävely harjoitus:
      A) 3 x max matka käsillä kävelyä B) 5x max matka käsilläkävelyä kohti seinää C) 3 x max reps face palms seinää vasten D)3x max reps face palms on the box

    3. Käsilläseisontapunnerrukset:
      A) 3 x 1-3 tiukka HSPU B) 3 x 3-10 HSPU boxilla

    4. 3 kierrosta: 5 x lapapunnerrus nojapuilla + 5 x lapapystypunnerrus

  • 5k Imported Workout

    Ran 5k with Kelly.