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

  • Mayhem convid19 thrusters 3x5 min Workout

    5 min amrap
    5 single right hand thrusters 25/17.5kg
    5 single left hand thrusters 25/17.5kg

    Rest 1min

    5 min amrap
    5 single right hand thrusters 25/17.5kg
    5 single left hand thrusters 25/17.5kg

    Rest 1min

    5 min amrap
    5 single right hand thrusters 25/17.5kg
    5 single left hand thrusters 25/17.5kg

  • 4/16 WOD Workout

    Power Snatch OTM for 15:00 (5-4-3-2-1)x 3 -add weight each set Ex: Minute 1: 5 Power Snatch @65#, minute 2: 4 Power Snatch @75#, minute 3: 3 Power Snatch @85#... Use the same weights for the designated reps all 3 rounds
    Lifted 95, 105, 115 max

    Then,
    "Strict Pull-Up Nicole" AMRAP 20:00 400m run Max rep strict pull-ups *Post pull-ups per round
    Round 1 (9)
    Round 2 (6)
    Round 3 (5)
    Round 4 (5)
    Round 5 (5)
    Round 6 (5)
    Round 7 (5)

  • 20min quality Workout

    Amrap 20min

    15 cal assault bike
    2 rope climb
    10 ring dips

  • 4/9/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(21)
    WRK 2:00 REST 1:00 x 7
    15 db/kb sumo dead high pull
    20 alternating sit ups
    15 hand release push up w/shoulder tap

    Finisher
    50 kneeling crunch
    1:00 min child's pose

  • 11/23/20 Workout

    Warm up(10)
    3rds
    10 plyo
    10 knee grab
    10 side lunge
    10 heel grab

    WRK(15)
    WRK for 15:00 mins
    50 body builders
    50 sit ups
    50 db s/a hang to overhead
    400m run

    Finisher
    1:00 plank
    1:00 quad stretch

  • Power clean 3+2 Strength

    Power clean 3x, 2x

  • Juhannusaloittelu Workout

    4 rounds

    10 press behind the neck w barbell
    10 Hammer w curl
    10 douple dumppel snatch
    10 floor tricep extension w heavy barbell

  • Pogo Workout

    L- sit skill work

    500 m row
    50 Box jumps (step ups, active recovery)
    50 double unders

  • Juhannus Sima Workout

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 40 kg/ 25 kg
    Rx kuormat 32 kg/ 24 kg
    Rx kuormat 22,5/ 15 kg

    Sima Mestari versio

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 60 kg/ 35 kg
    Rx kuormat 40 kg/ 32 kg
    Rx kuormat 30/ 20 kg

  • Pikkukorona Workout

    10’ emom
    3x strict pullup
    5x boxjump