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

  • Camel toe Workout

    Ladder 1,3,5,7,9,7,5,3,1
    HSPU
    TTB

  • Ma 12.5. Workout

    Voimana 10 kierrosta, 90s erät:
    -5 back squat
    -5 chin up

    Kyllä muuten huomaa, kun lähtee yhtäkkiä 30s pois! Oli silti kiva setti ja jaksoin hyvällä tsempillä koko 15 minuuttia :DDD

    kyykyt: 55, 60, 60, 60, 62,5, 62,5, 65, 65, 67,5, 70. Sain työkaverilta kehuja kadehdittavasta kyykkytekniikasta ;)
    leuat vammaisella systeemilla kuminauhan kanssa+5kg paino selässä.

    Illan akrobatia oli taas peruttu. On se nyt kumma!

  • Ke 14.5. Workout

    Soutuintervalleja. Taas vähän lsumuttuna, kun jalat oli krampissa jo valmiiksi. Oon niin lusmu, että hävettää edes kirjoittaa.

    250m 0:56
    500m 1:54
    750m 2:57
    (piti olla 1000m)
    (piti olla toinen 750m)
    500m 1:55
    250m 0:54

    Tuntui riittävältä aamulle, jalat meni hapoille muttei mitään mahdotonta. vetojen lisäksi mobbailua ja venyttelyä, teki hyvää :)

  • K2E 7 x 10 Workout

    For quality!

  • Painonnostopäivä Workout

    Painonnostoa ohjelman mukaan

  • Ski, GHD and lunges Workout

    5 RFT

    • 12 Cal ski-erg
    • 12 GHD Situps
    • 12 Cal ski-erg
    • 12 steps walking OH lunges 2x20kg kettlebells

  • 2014 Regionals WOD 14.5 Workout

    10 rounds for time:

    -200m run
    -1 legless rope climb

  • thrusters and box jumps Workout

    Strenght: Clean-thrusters looking for 1rm
    25, 30, 35, 40, 45 and last one 50kg

    Wod:
    4 min time to perform:
    3 laps of
    Thrusters ×10 / 25kg
    Box jumps ×10
    If completed repeat 4minutes as long as possible.

    I did 174 reps

  • Arms Stuff Workout

    • Max Chin up hold - 57seconds
    • Multi-grip monkey bars with pull-up at each bar - 11 bars
    • Cable Tricep Pull-down - 3 x 10 x 8.75kg (each arm)
    • Cable Arm Curl to Twist and Punch - 1 x 10 x 11.25kg, 1 x 10 x 13.75kg, 1 x 10 x 16.25kg (each arm)
    • Cable Kneeling Tricep Extension, immediately followed by kneeling cable crunches. 3 x 10 x 16.25kg, 1 x 10 x 23.75kg, 1 x 10 x 26.25kg, 1 x 10 x 28.5kg

    Squat Snatch - 10 x 20kg, 5 x 30kg x 2

  • 50 pull-ups, 1200 meter run, 50 burpees, 1200 meter run, 50 pullups Workout

    This makes two consecutive days of killer workouts. Today's had me really frustrated as I was actually looking forward to it (my wife told me what it was this morning). I was first frustrated because this nagging tension headache made a brief appearance during the first set of pull-ups causing me to slow down a bit. Second, on the last set of pull-ups, both of my hands gave in with a small tear in the center of my palm. These things are painful if you have never had one. Nevertheless, my time was better than it would have been a month ago but I think I can do better. I'll look forward to this one next go around. For those counting two 400 meter runs is about 1.5 miles. My total time was 21:13.