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

  • 17.3.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

    Penkkipunnerrus 8x3x50%
    Kapea penkki 3x8-12
    Pystypunnerrus 3x8-12
    Pystysoutu käsipainoilla 3x20-30

  • Extra Credit 18-01-2018 Workout

    3 Rounds of:
    30 Banded Pull-aparts
    15 Banded Pulldowns
    10s Side plank on each side between sets.

  • 3.5.26 Perfo Workout

    Intensiteettiä. Menty pitkään ilman kunnon intensiteettiä 🙂

  • Team Lions Workout

    PARTNER WOD

    In teams of 2 with one partner working at a time…
    7 Rounds (each) for Time:
    21 Double-Unders
    7 Dumbbell Power Cleans
    7 Dumbbell Push Presses

    Scale the Dubs to 50 Singles or 7 attempts. Choose dumbbells that are challenging but allow for at least a few unbroken rounds, or about 50% of your bodyweight between both dumbbells as Rx’d.

    Rest 10 minutes, then…

    In teams of 2 with one partner working at a time…
    For Time:
    100 Calorie Row
    50 Burpees
    50 Calorie Bike
    25 Hand stand Push ups

    Break up the cals/reps however desired.

    Post time, Rx, and partner for each workout to comments.

  • Gymnastics Workout

    2 Rounds:
    45% of Max Unbroken MU / C2B / Pull up
    35% of Max Unbroken MU / C2B / Pull up
    25% of Max Unbroken MU / C2B / Pull up

    *Rest as little as needed between unbroken sets, and rest 2:00 between rounds

  • Golden Workout

    Pre-WOD:
    5 X 3 Power Clean (95#,115#,135#,145#,155#)

    WOD - 5 RFT:
    - 250 Meter Row
    - 15 HR Push Ups
    - 10 T2B
    - 5 Hang Cleans (#155/#105)

    • 1 minute break between each round, 1 minute break is included in the total time.

    Good workout. #115 for workout. All T2B.

  • Snatch Strength

    5 x 2

  • metcon Workout

    AMRAP 25 Minutes
    50 Air Squats
    30 Hang Power Cleans 95/65lbs
    10 Strict Deficit Handstand Push-Ups 4/3″

  • 20.10.2021 Deload Workout

    ( Wod )

    Back Squat
    5 x 5 x 55 - 65%. Focus on fast hip extension.
    between sets 4 high box jumps.
    SO 3:30

  • Run Workout

    Tuesday 29th August 2017:

    Run 5k.

    Post time to comments

    Competition Time - fast 5k (with after photo!!) Comment result and photo below! 🙌🏼😝💪🏼