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

  • WOD Workout

    Every 2:00 for 16:00 (8 rounds)
    15 AKBS 53/35
    10/7 cal bike or row

  • Ninjat 14-16v WOD Workout

    3 x 4 min EMOM

    1. 3 Strict HSPU / negatives
      6 strict toes to bar / leg raises

    2. 4 deficit Kipping HSPU
      7 Kipping toes to bar

    3.
    5 Kipping HSPU
    8 Kipping diagonal toes to bar ( 4+4 )

    Jos jää aikaa, vatsat !

  • Leg Chipper Workout

    20 Dead lift 155/225
    20 Wall balls 14/20
    20 Ball slams 14/20
    Run 320m
    15 Dead lift 155/225
    15 Wall balls 14/20
    15 Ball slams 14/20
    Run 200m
    10 Dead lift 155/225
    10 Wall balls 14/20
    10 Ball slams 14/20
    Run 150m
    5 Dead lift 155/225
    5 Wall balls 14/20
    5 Ball slams 14/20
    Run 100m

    25 Minute cut-off

    Honestly didn't think that I would get under 20 minutes for this one, but I did! Only round that was unbroken for deadlifts was the set of 15. This was a great WOD. Total lung burner. Need to work on my stamina so that I can be faster.

    I was the first RX of the day :)

  • Phew! For a Minute, I Thought I Might Get to Rest My Shoulders Workout

    Thankfully, coaches know better!

    Yeah, my head dropped pretty low when I read one of the items on the board today.

    Warm Up:
    2x
    30 Sledgehammer Swings (16 lbs)
    15 Sit Ups
    15 Push Ups

    Mobility:
    Foam roller on upper back
    Pain ball on spine

    MetCon:
    7x
    15 Russian Kettle Bell Swings @ 70 lbs
    10 Wall Balls @ 20 lbs
    5 Push Presses @ 95 lbs

    Push presses were tough today with my shoulders fried from the week. I never had to put the bar down but they were slow, looked awful, and lacked any sort of pop. It was really a glorified shoulder press.

  • 4-19-12 Wendler & Thruster-Box Jump-DU Metcon Workout

    Wendler:

    Bench Press: 3x185, 3x205, 5x220, 3x250, 1x265, 1x270, 1x275
    Strict Press: 5x145, 3x165, 1x180

    Metcon: 15 Min AMRAP
    5 Thrusters (135lbs), 10 Box jumps (30"), 50 DUs

    Rounds: 5

    Elements: set new unbroken DU PR = 65

  • Gymnastics + weightlifting + conditioning Strength

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1 + 8x2
    - MU x24

    2.Weightlifting
    E2MOM16: Split jerk x 3

    3.Running intervals
    E3MOM24: 400 m run on assault runner
    Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
    12-12.5 km/h
    HR 169/185

    4.Strength accessory
    4 sets:
    7 strict pull ups
    8 shoulder press - 29 kg

  • 100 cal bike Workout

    For time:
    100 cal bike

  • 12.3.2020 Workout

    Recovery 15 min

  • Joken voimaohjelma raskas kyykky Workout

    Takakyykky.
    8x70
    8x80
    8x90
    8x100
    2x8x110
    Prässi
    8x160
    8x210
    8x260
    8x310
    Lantionnosto
    8x120
    8x150
    8x180
    8x210
    Vatsarutistus
    5x20
    65kg

  • 5/4/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(27)
    WRK 7:00 REST 2:00 x3
    200m run
    20 alternate db shoulder press
    20 sit ups

    Finisher
    60 rtw
    1:00 samson stretch