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

  • 20170701 Workout

    Bike ride with James. 12 miles. Hiking trails were hard.

  • Lauantaipenkki Strength

    Penkkiä 4 settiä

  • "Sami" 😂 Workout

    WU 1K row

    1. Kahvakuulat pään päällä askelkyykky 20m (16kg x 2)
    2. 150 m juoksu
    3. 50 tuplahyppy (DU)
    4. 150 m farmarikävelyä kb (2 x 16 kg)
    5. 10 box jump

    40 min AMRAP

  • Tire flip, tire pull, KB swings Workout

    Pre WOD:
    3 rounds of Cindy
    -5 pullups
    -10 pushups
    -15 squats

    WOD:
    TABATA row = 848
    Tractor tire flip x3, weighted tire pull(45#) x3, 21/15/9 KB SWINGS =6:14
    TABATA sit ups - low round was 14

    I think my time was 6:14? It was 109 when I did this and all I remember doing was trying to get back inside to keep my brain from melting. I actually think my time was 4:18 because I started at the 2 minute mark. Either way, it was tough. Happy with my row, next goal will be to get to 900M.

    It was 108 degrees outside for our outside wod.

  • Ohs & cal Row Workout

    3rounds for time:
    10reps OHS 42.5/30kg
    30cal row

  • 10 min ladder Workout

    2 T2B
    2 HSPU
    4 T2B
    4 HSPU
    6 T2B
    6 HSPU
    Etc...

  • 10 kierrosta: takakyykky / soutu / GHD Workout

    Aikaa vastaan:

    • 10-9-8-7-6-5-4-3-2-1 takakyykky
    • 200m soutu
    • 10 GHD-istumaannousu

    Kyykyt @15rep max

  • Elizafran Workout

    SWOD: Back Squat 3×5 (65, 75, 85%) 205, 220, 235

    Met-Con:
    elizabeth
    21/15/9 rep rounds of:
    135lb Cleans
    Dips

    RUN 800m
    fran
    21/15/9 rep rounds
    95lb thrusters
    pullups

  • Juoksua Workout

    10 kierrosta:

    30 sek kovaa, 1 min kevyesti hölkkää

    Mene ulos, luontoon mihin vaan :)

  • Friday Runday! Workout

    1x 400m moderate
    Rest 1 min
    2 x 300m fast- walk 100m between
    Rest 3 mins
    1 x 400m moderate
    Rest 1 min
    3 x 200m faster - walk 100m between each
    Rest 3 mins
    1 x 400m moderate
    Rest 1 min
    4 x 100m fastest - walk 100m between each