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

  • Kardio Killer Workout

    400m run
    Jumping Jacks, 50 reps
    400m run
    Jump Squats, 15 reps
    400m run
    Lunges, 20 reps (10 each leg)
    400m run
    Burpees, 10 reps

  • Hiking Workout

    Hiking - put vertical & distance

  • PTG 7.1. klo 10 & 11 Workout

    LÄMMITTELY
    2 x 40s./20s.
    1. Eteentaivutus + kierrot
    2. Pystypunnerrus seinällä
    3. Rullan kanssa käsien työntö ylös
    4. Kepin vienti niskan taakse + kyykky
    5. Nelinkontin jalan pyöräytys aukikiertoon + lantion työntö taakse
    6. Skorpioni

    VOIMA
    3 x 10 Takakyykky
    3 x 10 Pystypunnerrus

    CIRCUIT
    2-3 x 30s./15s.
    1. Lankussa kuula edestä-taakse
    2. Stepperille/boksille nousu
    3. Hiihto ergo
    4. Vuorikiipeilijä

  • Heavy Games Grace Workout

    "Games Grace" For time:
    30 Squat Clean and Jerks @ 185#
    (9:58)

  • 2.3.2019 Masters Workout

    Takakyykky 8x3@85%

    Tempaus 3x3@75%, 2x2@80%

    Rive + työntö 3x3@75%, 2x2@80%

    3 kierrosta
    500 m row
    10+10 sivutaivutus

  • WOD 081012 (Pushmore) Workout

    Spend 10 minutes working on a gymnastic skill(s) of choice(handstands, muscle ups, l-sits etc.)

    then:-

    “Death by Clean & Jerks”
    With a continuously running clock, do 1 clean & jerk the first minute, 2 clean & jerks the second minute, 3 clean & jerks the third minute.. continuing for as long as you are able. Use as many sets as needed to complete the reps for each minute.
    Barbell @ 45kg/30kg.
    Compare to 032612.
    Beginner: Scale movements and load as necessary.
    Advanced: Barbell @ 60kg/40kg.

    Result:- 40KG , (9R + 6)

  • 7-11 Workout

    Overhead Squat and HSPU
    5-5-5-5
    *115-135-145-115

    ME:

    7 OHS (105)
    11 burpees
    Gate sprint

    5 rounds

    11:07

  • Deadlifts Workout

    5x 65% max
    5x 75% max
    MRx 85% max

    160-185-210... 5 reps

  • MR - 1 Minute: T2B Workout

    18 reps

  • Deads and more Workout

    Deadlift,
    2, 2, 2, 1 (attempt a new PR)
    I did 225, 315, 365, 405 for a new PR

    Starting with 135 on the bar
    2 Squat Cleans
    2 Thrusters
    2 Front Squats
    add 10lbs and repeat
    add 20 lbs and repeat