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

  • Joulutreenit lapset Workout

    Alkulämmittely

    Mobility

    Kyykkytreeni

    Metcon: 15min Amrap
    5x burpee laatikon yli
    6x punnerrus
    7x rengassoutu

    Venyttelyt

  • Competition Workout

    B.
    Three rounds for time of:
    10 Power Snatches (135/95 lbs)
    20 Box Jumps (30″/24″)

    Rest exactly 5 minutes, and then…

    C.
    Three rounds for time of:
    15 Push Presses (135/95 lbs)
    15 Toes to Bar

    Rest exactly 5 minutes, and then…

    D.
    For time:
    Row 400 Meters
    20 Burpees Over the Erg
    Row 300 Meters

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

  • THRUSTER Workout

    5 rounds for quality:

    Cluster + thruster x 1+3
    Broad jump x 5

    rest 2min between rounds

    build up to todays heavy set.

  • 5/10/19 Workout

    Warm up(0:00-8:00)
    2rds
    10 frog jumps
    10 in and outs

    Mobility(8:00-12:00)
    1:00 min pigeon
    1:00 min couch

    Fittrain(20)
    c/o of Alchemy 365
    A20
    5 Rounds:

    3 minutes:
    6 Half Burpees
    6 Push-Ups
    12 Narrow Mountain Climbers
    18 Jump and Touch

    1 minute:
    Rest

    Finisher
    30 w-raise
    60 alt sit ups
    1:00 min ham stretch

  • Ninjat 14-16v taito /voima Strength

    • Lisäpaino leuanveto renkailla, 5 x 3

    • Skaalaus: Pito leuanvedon yläasennossa, 3 x 10-20 sek + 2 x 3 negatiivista leukaa renkailla

  • 12 min + 12 min Workout

    12min
    1. min 6-8 thruster 40/30kg
    2. min 8-12 käsipaino tempaus

    2min lepo

    12min
    1. min 10-15 seinäpallo
    2. min 6-8 leuanveto (rinta tankoon)

  • Superkids 10-13v Voima Strength

    5 x 7 vauhtipunnerrus

  • Endurance WOD Workout

    30 min / 6 min for each RD

    Round # 1 (6min)
    10 jump squats
    10 push-ups
    10 WB

    Round #2 (6min)
    12 plank jacks
    12 dips
    12 alternating lunges

    Round # 3 (6 min)
    15 burpees
    15 T2B
    15 STO (MD, DB, or KB)

    Round #4 (6min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round #5 (6min)
    10 squats
    10 HSPU
    30 mountain climbers

    • rest 2 min b/w RDS
    • All RDs are AMRAPs *score is total reps for each round

  • Endurance wod Workout

    30 min (5 rounds)

    Round 1 (6 min)
    10 squat jumps
    10 push ups
    10 WB

    Round 2 (6min)
    12 plank jacks
    12 dips
    12 alternating jump lunges (12 each leg)

    Round 3 (6 min)
    15 burpees
    15 T2B
    15 STO (mb, DB, or kb)

    Round 4 (6 min)
    15 v ups
    12 box jumps
    10 decline push-ups

    Round 5 (6 min)
    10 squats
    10 HSPU
    30 mountain climbers

    • all rounds are AMRAP
    • score is total reps for each round