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

  • UFT 251015 Strength

  • UFT 251015 Workout

    25-20-15-10-5 Reps For Time
    Skierg (cal)
    Thruster (40kg)

  • Viikko 2. PK treeni info Workout

    Muista tehdä PK-treenit peruskestävyyden sykealueella eli kohtuullisen matalilla sykkeillä. Perusohje on, että pitää pystyä puhumaan.

    Tavoitteena on saada viikon 2 PK treeneistä (A,B,C ja D) tehtyä kolme.

  • KAHVAKUULA RUUVIKATU Workout

    Parin kanssa, toistot voi jakaa miten haluaa.
    2 kierrosta aikaa vastaan TC 40min
    50 x Am. Heilautus
    50 x Boksin ylitys kuula mukana
    50 cal soutu/pyörä/hiihto; 40 cal echobike
    50 x Rive+työntö
    50 x Ak.kävely kuula suorilla käsillä
    50 x Burpee

  • Deadlift Strength

    Deadlift 6x2 @RPE 4+
    (1-2 reps in the tank)
    Rest 2-3min between sets

  • 8.8.2022 Basic Workout

    For time:

    20 Deadlift 50/35kg
    Run 150m
    15 Deadlift 50/35kg
    Run 150m
    10 Deadlift
    Run 150m

  • COE Workout

    OE: Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

    Ten rounds
    - 95 pound Thruster, 10 reps
    - 10 Ring push-ups

    Score=Time

  • Snatch balance 2RM Strength

    Snatch balance 2RM

  • Flight Simulator Workout

    ladder of UNBROKEN reps of Double Unders of:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    ONLY count the round and progress to the next if all reps in that set are done unbroken. This is a Met-Con WOD for time. MUST take a break inbetween each round. You can't just start banging out like 150 reps and say ok I'm on round 45 now, or something like that.

  • Invictus December 16 2014 + SJSP Strength

    105 min

    A. SJSP
    Week 2, day 3
    10x3x70 kg

    Event 7
    For max reps:
    3 Minutes of Shoulder to Overhead (205/135 lbs) > 40 kg
    Immediately followed by…
    Result: 28

    Event 8
    Three rounds for time of:
    5 Squat Cleans (205/135 lbs) > 40 kg
    50 Double-Unders
    Immediately followed by…
    Result: 7.19/10.19

    Event 9
    Four rounds for time of:
    6 Ground-to-Overhead (155/105 lbs) > 35 kg
    12 Chest-to-Bar Pull-Ups
    Immediately followed by…
    Result: 15.41/26.02

    Event 10
    Five rounds for time of: > 3
    30 Wall Ball Shots (20/14 lbs)
    15 Pull-Ups
    Result: 16.55
    Total time 42.57