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

  • 5 rounds Workout

    10 x Burpees
    1 x Rope climbing
    10 x T2B
    1 Rope climbing
    10 x Ring dips
    1 x Rope climping
    Rest 2 min

  • VKO48 Treeni 3 Workout

    60min PK-vauhtinen soutu / pyörä

    *kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
    A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
    B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.2 km, 7.21 min/km
    HR 21/152

  • Muscle & Power, YV2 Strength

    Wide grip Pullup 5x5 reps

  • 20150916 WoD#2 Workout

    4 rft:

    30 Squats
    20 OH Lunges (20/10)
    10 KB Clean & Press (24/16)

  • The Pull-up Power Program Strength

    Day 1 (Developing Muscular Endurance and Repetition Strength)
    Two rounds through the entire series:

    • Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
      Rest 2 minutes

    • Medium-grip pull-up MAX REPS (same)
      Rest 2 minutes

    • Medium-grip chin-up MAX REPS (same)
      Rest 2 minutes

    -Narrow-grip chin-up MAX REPS (same)

    Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

    • 3x 5 reps of chest to bar chin-up with a six-second negative
      Rest 2 minutes between sets

    • 2x max-rep pull-up with five-secong negative
      Rest 2 minutes

    • 2x chin-up max hold 30 seconds or more

  • WOD 17092015 Workout

    AMRAP 3 x 3min with 1 min rest between series:
    1º: - 3 box jumps (24"/20").
    - 6 burpees.
    - 9 air squats.
    1 min rest.
    2º: - 3 air squats.
    - 6 box jumps.
    - 9 burpees.
    1 min rest.
    3º: - 3 burpees.
    - 6 air squats.
    - 9 box jumps.

  • Thrust Workout

    WOD:
    (Each Round Done As Quickly As Possible. Rest Between Rounds)

    -500 Meter Row / 20 Thrusters (#95/65)
    -400 Meter Row / 15 Thrusters (#115/75)
    -300 Meter Row / 10 Thrusters (#135/85)
    -200 Meter Row / 5 Thrusters (#155/95)
    -100 Meter Row / 1 Thruster (#185/115)

    Post WOD:
    Three Rounds of:
    -30 Weighted Sit Ups
    -1 Minute Plank

    Ouch!

  • Warm up and gymnastics Workout

    3:00 easy bike or row

    Then 20 passthroughs

    10 rounds for quality
    4 HSPU (sub pike push ups from box)
    6 chest to bar pull-ups
    8 air squats

  • MAYFLY PRO TRACK Workout

    A,
    1 Clean & Jerk, pick load

    Every 1 min for 9 mins.

    mins 1-3: 65% 1RM
    mins 4-6: 70% 1RM
    mins 7-9: 75% 1RM

    B,
    For quality:
    3x12 Eccentric Alternating Cossack Squats, pick load
    3x6 L/6 R Single Arm Reverse Lunge + Strict Press, pick load
    3x6 L/6 Tempo Single Leg Romanian Deadlifts, pick load
    3x6 Eccentric Dumbbell Pull Overs, pick load
    3x10 Scap Pull-ups + 10 Scap Push-ups
    3x5 Tempo Arnold Press, pick load

    Eccentric Alternating Cossack Squats- 6 secs lowering
    Tempo Single Leg Romanian Deadlifts- 3 secs down and up
    Eccentric Dumbbell Pull Overs- 6 secs lowering
    Tempo Arnold Press- 6 secs up and down