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

  • Monday Warm up Workout

    With light band :
    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    2:00 row or ab
    10+10 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    then
    6 reps of WOD Movements 1 or 2 times before starting wod

  • Arduous Workout

    WOD - 20min AMRAP:
    - 50M Farmers Carry
    - 40 Double Unders
    - 30 Situps / 15 GHD
    - 200M Run
    Set a target number for double unders if you do not have 40 double unders.

    Post WOD:
    - Mobility Work

  • Tuesday 22nd October 2019 Workout

    150 wall balls for time

    every time you break, perform 15 good mornings 40/30kg

  • Ten-Seven Workout

    Pre-WOD:
    Heavy Set of 3 Strict Press (95#,115#,135# ... failed on 3rd rep of 135#)

    WOD - 15 Minute AMRAP:
    - 10 Dead Lifts (#135/95)
    - 7 HSPU
    - 10 Hang Cleans
    - 7 HSPU
    - 10 Front Squats
    - 7 HSPU

  • Persist Workout

    Pre-WOD:
    - Work up to a heavy set of 3 rep floor press

    WOD - 2RFT:
    - 400 Meter Run
    - 30 KB Swings (53/35)
    - 400 Meter Run
    - 30 Plyo Push Ups

    Progress. Could not imagine even running a year ago. Now, able to complete running workouts. More than that, spending workouts with my 17 year old are memories that I will never forget. Great reason to push back age and push limits.

  • WARM-UP Workout

    250m Row, legs only
    250m Row, Arms only
    500m Row
    Then 3 rounds:
    10+10m Single Arm DB OH Walk
    5+5 DB Goblet Lateral Lunge video
    10 Ring Row

    5-10 Down Dog to Cobra video

  • Burping Fran Workout

    Pre-WOD:
    - Find a heavy "cluster"

    WOD - For Time:
    21-15-9
    - Thruster (95/65)
    - Burpees

    Sucked :) 1st time to use Rx for thrusters. Humbling experience for this 40 something man ... beat my 17 year old son by 2 seconds!

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • 15.8.202 WOD Workout

    EMOM 32

    1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
    2 minute : 1 Bar Muscle Up + 3 Pull up + Toes To Bar
    3 minute : Max reps Unbroken Double Unders.
    4 minute : Rest

  • Strict press 3 x 5 Strength

    Three sets of five; 5RM; 95% x 5, 90% x 5