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

  • 27.9.2022 Puijo, Unbroken Workout

    40 Minuuttia

    3 - 4 kovaa vetoa alhaalta ylös. Sisältää myös loppupäässä vauhtimäen alla olevat portaat.

    Tai Wodi ( ei molempia )

  • Partner Punisher Workout

    Skill:
    4 rounds (not for time) :
    - 6 weighted pull ups
    - 3 rope climbs (

    ) Got ALL THE WAY UP!!

    Conditioning:
    (partner up, total reps per team divided however)
    -Legion run
    50 push press (115/75) Used 75lbs
    50 box step ups with BB above in front rack position(both feet count as one rep)
    50 pull ups
    50 burpees
    -Stoplight run

  • Endurance WOD Workout

    3 rounds:
    1,2 km hill trail run
    30-20-10 power cleans 30/25 kg
    20-20-20 push ups
    10-20-30 wall balls 9/6 kg

  • 6-10-13 Back Squats & Metcon (Linda) Workout

    Strength:

    Back Sq - 3x135, 3x185, 3x215, 3x245, 2x265, 2x285, 2x305, 2x325 (hurt calf flared on heavier sets)

    Metcon:

    10-9-8-7-6-5-4-3-2-1-(DL 1.5XBW), (Bench 1.0xBW), (Clean .75xBW)

    Time - 27:30

  • Deadlifts + AMRAP Workout

    "Deadlifts + AMRAP"
    Deadlifts For Max Weight: 5-4-3-2-1

    Then 12-Minute AMRAP:
    10 Kettlebell Swings (53/35)
    10 Burpees
    100-Meter Sprint

    205-225-255-275(1)-285(f)

  • WOD 13.5- Death by thrusters lol Workout

    Wod 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    *Scale so that you have a DAMN good shot of getting into the 4-8 minute range.

  • Bike, burpees an D-ball Workout

    5 RFT

    • 15 cals Assault Bike
    • 10 Burpees over D-Ball 50kg
    • 5 D-Ball over Shoulder 50kg

  • Mountain Dog Diet Glute Training Workout

    1 mile run/walk to warm up

    15 minutes stepmill (sprints every 5 minutes)

    2x50 OH Alternating Lunge

    Deadlift
    3-3-3-3 (135/155/175/200/200)
    (in between banded good morning)

    DeadLifts for Hams
    3x8 (135)

    SUPERSET
    2x15 Flexed Range Squat (45)
    2x15 Barbell GoodMorning (45)

    Single Leg (unilateral) Leg Press
    3x10 each side

    Lying Hamstring Curl
    15x (15s rest)
    15x (15s rest)
    15x (15s rest)

    4x20 Banded Reverse Crunch
    3x10 Reverse Hyper Extension

  • Figure 8 Workout

    2 mile run

    "Figure 8"
    8 RFT
    8x Front Squat (95/65) * I used 65
    8x Box Jump (30/24) * I used 30"
    8x KB Swing (50/35) *I used 50

    Rest 3 minutes
    10 Rounds 40:20 Spin Bike Work (40 seconds hard work, 20 seconds rest)

  • Tempausveto + raakatempaus Strength

    4x1+2 75%