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

  • 10022016 Workout

    Conditioning

    For Time - Ladder 21-3

    Thrusters
    Bar Facing Burpees

  • Cardio after wod Workout

    30min bike/row/ski/run with clothes sweating

  • Tuesday December 9th Workout

    Master WOD 12.9.2014

    6min AMRAP
    4 Snatch
    4 Over the Bar Burpees
    Rest 4 Minutes

    6min AMRAP
    10 Wall Balls
    10 Pull Ups
    Rest 4 Minutes

    6min AMRAP
    4 Cleans
    4 HSPU (Kipping)

  • 10.12.2018 Workout

    Lepoja

  • Kilon spurtit Workout

    8x130 m spurtit 100%

  • WOD 200315 "15.4" Workout

    A.M.R.A.P. 08'
    ▼ HSPU 03-06-09-12-15-18-.....
    ▲ Clean 03-03-03-06-06-06-.....

  • Bitch Work 14122015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    AMRAP 4 minutes x2
    20 KB swings 70/53lbs
    20 Push ups
    Rest 3 minutes between AMRAPs

    4-5b. Bitch Work
    5 Rounds
    Sprint 300m
    Rest 1 minute

    4-5c. Strength
    5 Rounds
    50ft Yoke carry AHAP
    Rest as needed between rounds

    4-5d. Accessory
    AMRAP 7 minutes
    Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

  • Running, HSPUs and pistols Workout

    For time:

    Run 800 meters

    Then, 10 rounds of the couplet:

    Then, run 800 meters

  • 25/01/19 Workout

    AMRAP 20 minutes of:

    buy In…... 50 Burpees

    15 strict pull-ups
    30 push-ups
    45 squats

  • Squat Day! Workout

    BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat:
    4 x 8-10

    A2) Three-Point Dumbbell Row:
    4 x 8-10

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 3 of 8

    HANDSTAND WALKING/BALANCING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

    Post work to comments.