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

  • EMOM 3X10 Workout

    3 rounds 10 min EMOM, rest 1-2 min between rounds.

    Bench press 20 reps 40 kg
    SDHP (KB) 20 reps 20 kg
    Abmat 20 reps
    KB swing 20 reps 20 kg
    Row 1 min
    KB clean 20 reps 20 kg
    Plank hold 1 min
    Farmers walk 30 meters KB x 2 40 kg
    Single leg deadlift KB 5+5, slowly, 20 kg
    Squat 20 reps

  • Str c2b Workout

    E2'
    5×15"

  • OPEX 21/10/2014 Workout

    A. SC TnG x 3; rest 10sec in the front rack after third rep then SJ x 1; rest 2-3mins x 5

    B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
    B2. wtd dip @20X1; 2-3; rest 90sec x 4

    C. emom – 12mins
    odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
    even – 10 burpess

    AD 20sec all out
    rest walk 3-5mins x 4

    Notes:
    – go one leg at a time for B1
    – record rest times for the AD

  • OPEX 20/10/2014 Workout

    Run 800m 90% aero

    rest 2mins

    5mins amrap 90% effort
    10 cal row
    4 PC and jerk 155/95#

    rest easy spin on AD 3mins

    5mins amrap 90% effort
    8 wall balls 20/14# 10′ target
    8 HR pushups
    8 situps

    rest walk 3mins

    5mins 90% effort
    5 CTB chin ups
    5 ring dips
    20 DU

    rest easy row 3mins

    5mins 90% effort
    10 walk lunges
    7 KBS 2/1.5pd russian
    5 box jump sd 24/20″

    rest 2mins

    Run 800m 90% aero same pace as above

    Notes:
    – all 5min amraps are sustainable pace
    – start maintain and finish at the same pace
    – the second 800m run should be same time as first run

  • Monday Chipper Workout

    For time:
    10 box jumps, 42-inch box
    10 bar muscle-ups
    20 kettlebell snatches, 1.5 pood
    20 one-legged squats, alternating
    30 toes-to-bars
    30 overhead squats, 75-lb. barbell
    40 GHD sit-ups
    40 medicine-ball cleans, 20-lb. ball
    50 burpees
    50 triple-unders

  • Mikko's triangle Workout

    EMOM 39, choose calories you can hit on every round in 45-55 seconds

    1) row
    2) ski
    3) assault bike
    4) rest

  • ClubMed Da Baila 2 Workout

    For time 4 MIN :

    – 400 mètres run
    – 10 front squats (60/45 kg)
    – max dumbbell snatch

    ( 1 MIN BREAK)
    score = snatch reps
    For time 4 MIN :

    – 400 mètres run
    – 10 front squats (60/45 kg)
    – max power cleans 45kg

    (1 MIN break)
    score= cleans
    For time 6 MIN :

    – 400 mètres run
    – 10 front squats
    – max bar facing burpees
    score = bar facing burpees

  • Roaming Diane Workout

    21-15-9
    Deadlift 100kg/70kg
    hs-walk (meters)

  • Spicy Workout

    For time:
    10-9-8-7-6-5-4-3-2-1
    OHS
    Burpees over bar

  • Engine Bias - viikko 27 (2/2) Workout

    Harjoitus 2.

    10 Rounds:
    80s work, 10s rest
    1: C2 bike
    2: Plate press
    3: Plate hop
    4: C2 row, arm pull only, damper 10

    Viimeinen progressio. Tämä on peruskuntoa ja aerobista kapasiteettia kehittävä harjoitus, jonka tarkoitus on haastaa hengitys- ja verenkiertoelimistöä jatkuvasti muuttamalla työskenteleviä lihasryhmiä. Tässä harjoituksessa oikean vastineen saamiseksi sinun on keskityttävä oikeaan hengitysrytmiin. Liike tulee hengityksen tahtiin, ei toisin päin.

    Plate press:ssä mene selinmakuulle ja ala pumppaamaan kiekkoa rinnan päällä aivan kuten tekisit lattiapenkkiä.
    Plate hopissa ponnista tasajalkaa kiekon päälle sekä pois. Mahdollisimman lyhyt lattiakosketus.
    Soudussa laita vastus maksimiin ja tee pelkkä käsiveto. Ei lantiota, ei jalkoja.