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

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20#)
    3 HSPU
    1 power clean (135#)

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    ** Partial reps and negatives for HSPU; continue to develop strength, 135# for Power Clean.

  • Accessory Gymnastic Workout

    8 rounds
    3 Strict Ring dips
    (weighted @ 10% of Body weight if possible)
    +
    0:10's Hold in support at end of set https://vimeo.com/175047617
    https://vimeo.com/175183194

  • Superkids 7-9v WOD Workout

    Joka alkava min 8 min ajan

    4 boxin yliburpeeta
    6 wallball heittoa

    Jos pääsee loppuun asti, pääsee matolle tekemään matoleikkiä (kierimään ja riehumaan)

  • WOD 01092015 Workout

    EMOM 15 min (@50/30 Kgs).
    - 1 Power Clean.
    - 1 Hang Squat Clean.
    - 1 Thruster.
    - 2 Over head Squat.
    - 5 burpees over the bar.

  • Naru hyppely ja juoksu Workout

    10 intervallia:

    20 tuplanru tai 40 yksittäistä + 200m juoksu

    tauko 1 min

  • Thursday 4th April Workout

    Strength: 20 mins to perform
    5x8 strict press@ahap
    And accumulate 50 pistols during sets.

    Wod: 3RFT
    400m run
    20 DBsnatch@22.5/15
    10 pull ups

    Wod: sprint Wod! Go hard and fast

  • Superkids 7-9v WOD Workout

    3 kierrosta

    1 etuperin kuperkeikka
    1 takaperin kuperkeikka
    5 PEP
    sali ympäri karhukävelyä

  • Weightlifting strength Strength

    • 1-…-1 of:
    BB Squat Snatch
    1RM

  • Floor press Strength

    Floor Press
    60%x3,
    67.5%x3,
    72.5%x2x8
    67.5% X 8

    Use 90% of max.

  • Hartiat Hapoille! Workout

    3 kierrosta:

    2 min kierto 1
    10 x timantti -punnerrus, jonka jälkeen
    AMRAP Man Maker (22,5 kg/ 15 kg)

    1 min lepo

    2 min kierto 2
    10 x keinokyykyt, jonka jälkeen:
    AMRAP Front rack lunge front + shoulder press + front rack lunge back

    1 min lepo

    2 min kierto 3
    10 x burpeet, jonka jälkeen:
    AMRAP Devil`s press + thruster (22,5 kg/ 15 kg) maksimi toistomäärät