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

  • Korona portaat Workout

    4 kierrosta ilman aikaa

    15 'porrassteppaus'
    15 luistelijaloikat
    15 porraspomput 1
    15 porraspomput 2
    15 punnerrusnousu
    15 askelkyykky hyppy sivuttain

  • Death By Thrusters Workout

    Pre-WOD:
    - Work up to a heavy Thruster

    WOD - Thrusters (#95/65)-On the Minute, Every Minute:
    Minute 1: 1 Thruster
    Minute 2: 2 Thrusters
    Minute 3: 3 Thrusters
    etc.....until failure*

    *At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

    Post:
    50 GHD Sit Ups
    100 Situps

  • Haladó rúdsport edzés Workout

    60 perces rúdsport edzés, bemelegitéssel és nyújtással a végén. 3-as és 4-es szintű elemek és összekötések.

  • WOD Workout

    15' EMOM
    1: 5/5 archer pull on ring/trx
    2: 10 push up
    3: 10-12 burpee

  • 101220 Torstai Workout

    9 min AMRAP
    15 db squat 22.5/15kg
    12 db box step up 22.5/15kg (60/50cm)
    9 strict handstand pushup / box hspu

  • Home Workout Workout

    4 Rounds For Time:
    18 Ten meter Shuttle Runs
    15 Burpees over an Object
    12 Toe Raises (Holding weight/post)
    15 Air Squats

  • 4/1/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    GRT(24)
    Run 4:00 walk 2:00 x4
    record distance

    Finisher
    100 flutter kicks
    1:00 min quad stretch per

  • Snarf Workout

    Pre-WOD:
    5X5 Dead Lift

    WOD - As heavy as possible, as quickly as possible:
    -1 Snatch, 10 Hand Stand Push Ups
    -1 Snatch, 9 Hand Stand Push Ups
    -1 Snatch, 8 Hand Stand Push Ups
    -1 Snatch, 7 Hand Stand Push Ups
    -1 Snatch, 6 Hand Stand Push Ups
    -1 Snatch, 5 Hand Stand Push Ups
    -1 Snatch, 4 Hand Stand Push Ups
    -1 Snatch, 3 Hand Stand Push Ups
    -1 Snatch, 2 Hand Stand Push Ups
    -1 Snatch, 1 Hand Stand Push Up

  • STAMINA Workout

    3 rounds
    row 1000m/Ski 1000m/C2Bike 2000m
    - rest 1min between rounds
    - tavoite sama vauhti kaikilla kierroksilla
    - pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

  • Box P 29-04-2020 Workout

    CONDITIONING
    EMOM 25:
    Minute 1: 40s Box Jumps w. step down (24, 20)
    Minute 2: 40s Calorie Row, Bike, or Ski Erg
    Minute 3: 40s Alternating DB Snatch (50, 35)
    Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
    Minute 5: 40s Double Unders
    - Goal: Efficient movement, sustainable pace and smooth transitions.

    EXTRA CREDIT
    Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
    - Elevate the front of the bench on a 45# bumper plate

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.