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

  • Main site Saturday 211009 Workout

    Three 5-minute rounds of

    200-m dumbbell farmers carry
    Then as many reps as possible of

    • 10 deficit push-ups (hands on DBs)
    • 10 dumbbell squats

    Rest 2 minutes between rounds.

    ♀ 25-lb. dumbbells ♂ 35-lb. dumbbells

  • Monday Warm up (deload week) Workout

    Warm Up
    3 times with some cardio machine
    40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
    same cardio machine all time.
    then barbell warm up 2 rounds
    5 clean pull + 5 muscle clean + 5 front squat + 5 strict press + 5 good morning
    rest 30-45 sec bwn
    then barbell warm up 2 rounds
    3 hang squat cleans (below knee) + 3 split jerks
    rest 30-45 sec bwn
    then take 2 sets for warm up sets for clean&jerks before hitting workout sets

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets):
    45/40 cal ski
    15 box jumps 24/20”
    12 hang power cleans 50/30 kg

  • Livestream 1/4/2021 Workout

    Linkki päivän live-treeniin

  • Conditioning Workout

    Partner wod

    AMRAP 10 mins
    50 thruster @empty barbell
    50 KB USA swing @24/16kg
    Remaining time max meter row!

    Goal : 1000+m on the rower!

    Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

    3 mins rest

    AMRAP 10 mins
    1000m row
    50 KB burpee @24/16kg
    Remaining time max rep Thruster @empty barbell
    Goal : 50+reps

    Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

    3 mins rest

    AMRAP 10 mins
    (Relay style )
    250/200m row Aya
    5/5 KB snatch @24/16kg

    Goal : 3+ rounds each person
    One person completes a full round before you switch!

  • RestDay! Workout

    Its Done :)

    Sit päästään samaan kelkkaan!

  • Seated Legless Rope Climbs Workout

    3-5 Sets:
    1-3 Seated Legless Rope Climbs (15ft.)

    Rest 3 Minutes Between Sets.

  • RestDay! Workout

    Lepohommia

  • Grindin' Workout

    A.
    In 3 minutes:
    20/15 Calories Row
    20 Single Arm DB Overhead Lunges
    then..
    Max Dual KB Shoulder to Overhead

    Rest 2 min

    B.
    In 3 minutes:
    20/15 Calories Ski
    20 Alternating DB Overhead Lunges
    then..
    Max Alternating Sandbag/D-Ball Cleans over Shoulder

    Rest 2 min

    C.
    In 3 minutes:
    20/15 Calories BikeErg
    20 Alternating DB Overhead Lunges
    then..
    Max Chest to Bar Pull Ups

    Rest 2 min

    D.
    In 3 minutes:
    20/15 Calories Row
    20 Alternating DB Overhead Lunges
    then..
    Max Over unders 60/50cm

    Rest 2 min

    E.
    In 3 minutes:
    20/15 Calories Assault bike
    20 Alternating DB Overhead Lunges
    then..
    Max Wall Balls 20/14 lbs

    Scoring: Total reps performed in part A+B+C+D+E

  • 3/1/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(24)
    WRK 10:00 REST 2:00 WRK 10:00
    10 single arm dumbbell ground to overhead
    10 breakdancers
    5 hand release push ups
    10-10m shuttle drops
    (10m run w/body builder at each turnaround)
    10 v-ups

    Finisher
    50 round the world
    :30 chest opener per side
    1:00 pigeon