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

  • 20min amrap Workout

    20 x WB
    15 x Sit Up
    10 x Pull Up
    rest 30s btw rds
    keep steady pace

    Omatoimi lämmittely:

  • Stamina Conditioning 3.8.2020 Workout

    AMRAP 4:
    Assault Bike Calories
    On the Minute, to include the 0:00:
    50′ Prowler Push (90/45) Kelkka

    Rest 1:00

    AMRAP 4:
    Assault Bike Calories
    On the Minute, to include the 0:00:
    50′ Prowler Push (45/20) Kelkka

    KILOS
    First weight: 41/20
    Second weight: 20/10

  • Henkeli 051019 Workout

    warm up: 5-10 min with erg ascending pace, shoulder mobility + activation, lifting warm up, few huspu warm up sets

    10 rds
    1) 5-10 huspu + max burbee
    2) 30s max box jumps + 2 power clean (drop and go, hevyish weight)
    3) rest
    this is not all out workout. Keep sustainable pace during workout. Nice and sweaty.

    Olkapäälämppä 3 rds

  • Strength Strength

    Sumo Deadlift: 5 x 3. Rest 2:00

    Slightly heavier than last week
    Take 3-4 sets to build to work weight
    Reset on each rep
    Goal: 5% heavier than last week but maintain some great form.

  • 1-26-17 Workout

    M)
    WT
    Pull - 2 Rounds of
    3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
    25 Banded Row
    3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
    25 Banded Drag Curls

    BC
    3 Rounds
    5 Sumo Deadlift High Pull
    10 Reverse Banded Deadlift
    20 Banded Shrugs
    200 M. Run

    F) Rest Day

  • WOD 07/02/22 Workout

  • Ninjat 14-16v voima Strength

    Choice is yours:

    Bench press 3 x 5

  • 4 rounds for time Workout

    4 rounds for time:

    4 chest to bar
    6 clean and jerk
    8 hand release push-up
    10 air squat

  • Amanda burner test Workout

    9-7-5
    Muscle ups
    Squat snatch 61/43kg

    • Avenger sub 3min rx

  • Quality workout Workout

    Metcon (quality)

    24 minutes for quality & minimum rest:
    10 1-arm deadlifts, L
    10 1-arm deadlifts, R
    10 Lunge steps with weight in left hand
    10 Lunge steps with weight in right hand
    10 Weighted sit-ups or GHD sit-ups
    20/16 Calories bike

    *Choose a moderate to heavy weight for deadlifts & lunges. Use KB or DB. Goal is to get 4-6 rounds.

    Accessory:
    4-5 rounds of
    8-12 hamstring curls on rower
    30-60s wall sit hold w/2 KB’s in ft.rack hold
    Rest as needed