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

  • Gymnastic E2MOM Workout

    Every 2:00
    A) 1 min bike erg (easy) + 2 HSPU
    B) 1 min bike erg (easy) + banded BMU kipping
    C) 1 min bike erg (easy) + 1 min HSW training

  • Rainy day Workout

    for time
    Run 800m
    100 burbees
    100 KBS 16kg
    100 squats
    100 sit-ups
    100 Kb snatches 16kg
    100 walking lunges
    100 push ups
    100 split leg squats
    100 Du's
    100 shoulder taps
    Run 800m

  • 18022016 Workout

    Conditioning

    21-15-9 reps for time of:
    Deadlifts
    Overhead walking-lunge steps with 2 Kettlebell or Plate
    Burpees, jumping over the barbell

  • KesäWOD Lapset Workout

    Lämppä: ulkona

    Harjoitellaan thrusteria

    Wod Parin kanssa
    Kone 500m
    Boxi hyppy 30
    Leuka 30
    Punnerrus 30
    Pallo olan yli 30
    kone 500m

    Loppujäähdyttely

  • Performance Workout

    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    L-Sit Hold x 45 seconds accumulated time

    B.
    Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
    5 Burpee Toes to Bar
    (perform a burpee, immediately followed by a toes to bar)
    Run 400 Meters
    Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
    Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

    Note in comments which movement you selected to perform for max reps.

  • SPCOM02122019 Workout

    A. Warm Up
    3' BIKE
    3 RND
    20"L-Sit Hold
    30" Duck Walk
    10 Empty Bar Front Squat

    B - forza
    OGNI 2' PER 18' 9 SET
    BOTTOM POSITION 3" FRONT SQUAT
    Set 1: 50-60% @1RM
    Sets 2-8: AUMENTARE IL CARICO A OGNI SET
    Set 9: MAX REP CON ULTIMO CARICO

    C. For Time
    4 RND
    20 Power Snatch (60-50/45-35KG)
    100m D-BALL Carry (50/25KG)
    15 HSPU

    D. For Time
    10 RND
    10/7 Cal. Ski
    10 Box Jump Over
    Rest 40" tra i set
    E. Opzionale

    E1 row
    30" = 13/9 cal.
    60" = 25/18 cal.
    90" = 38/30 cal.
    2' = 50/42 cal.
    2':30 = 64/50 cal.
    3':00 = 78/60 cal.

    E2. Lavoro accessorio Opzionale
    Strict TTB
    3×10
    Barbell Good Morning
    4×15
    DB Push Press
    5×20

  • Kotitreeni WOD Workout

    4rds
    30x squat (jumps)
    20x burpee
    10x V-up
    rest 90s between rds

  • Painonnosto 29022020 lämmittely Workout

    Lämppä:

    2 x 200 m row + 50 DU
    2+2 4-o askelkyykky
    10 seinäkyykky
    10 m valakyykkykävely
    10 m valakyykkyhyppy

    Tangolla
    5 suorinjaloin mave tempausote
    5 voimatempaus sylistä
    5 valakyykky
    5 punnerrus niskan takaa

  • Performance Workout

    A.
    Every two minutes, for 16 minutes (8 sets of):
    Front Squat x 3-4 reps

    Goal is to increase load used last week.

    B.
    For time:
    Row 1000 Meters
    75 Kettlebell Swings
    50 Wall Ball Shots

    C.
    Every minute, on the minute, for 6 minutes:
    Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
    Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

  • Ninjat 14-16v Taito / Voima Workout

    Hollow hold 3 x 30 sek
    HS pito vatsalla 3 x 10-30 sek
    PEP pito seinää vasten 3 x 10-30 sek
    HS pito seinää vasten 3 x 30 sek
    Free handstand

    Istuen pystypunnerrus

    5 x 7