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

  • 20.2 Workout

    Complete as many rounds as possible in 20 minutes of:

    4 dumbbell thrusters 50/35#
    6 toes-to-bars
    24 double-unders

  • Kiva pikku extra Workout

    Tee kun on aikaa ja omaan ohjelmaan sopii, mutta tee.

    Aikaa vastaan

    400 m skillmill-juoksu, vastus 0
    21 kahvakuulathruster (2 x 24 / 2 x 16)
    60 m skillmill kelkantyöntö, vastus 10
    15 kahvakuulathruster (2 x 24 / 2 x 16)
    400 m skillmill-juoksu, vastus 0
    9 kahvakuulathruster (2 x 24 / 2 x 16)

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Supinated Grip Bent Over Row
    B. Barbell Rollouts
    C. Barbell Romanian Deadlifts

    *Repeat from 7.15.22 

  • Team Relay Workout

    Back Squat
    -5X3 (145#)

    WOD:
    -50 Box Jumps
    -40 KB Swings(53/35)
    -30 Burpees
    -20 Front Squat(95/65)
    -10 Man Makers (35/25)

    6 person team. Damn the Man Makers! Lower body continue to improve strength, balance out to upper body. Great support team!

  • 2-20-17 Workout

    Warm Up

    Strength
    A) Emom: 10 min ascending each
    Push: 1-2-3-4-5-6-7-8-9-10
    Chest: Bench Press
    Tricep: Ring Dip
    Shoulder: Push Press

    B)
    3 Rounds of:
    10 Push Press
    20 Box Jumps
    30 Toes to Bar

    Metcon

    6 min Amrap
    10 Star jumps
    10 Burpees
    100 meter run
    Pause at 3 min for 30 v-situps

    6 min Amrap
    10 Box jumps
    10 Jumping Pull Ups
    100-meter run
    Pause at 3 min for 30 leg raises

  • Valentine's Day morning intervals Workout

    Valentine's Day morning intervals "Me love you long time"

    4 min AMRAP
    8 Shuttle run (10m)
    8 Burpees

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    10 KB Snatch 24/16 kg

    Rest 2min

    4 min AMRAP
    Cindy

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    12 KB Swing 24/16 kg

    Bonus
    4 x 10 sec on / 20 off assaultbike

  • WOD 11032015 "ANNIE" Workout

    "ANNIE"
    For time:
    50 - 40 - 30 - 20 - 10
    - DU.
    - Sit ups.

  • Adv. Class: 20:40 x 10 (hspu, thr) Workout

    20:40 x 10, alternating minutes

    MAX reps of:
    HSPU
    Thrusters 42,5/30 kg

  • Invictus May 21 2014 Workout

    Total 60min
    2000m row
    A.
    For times:
    Run 2400 Meters > row 2500m
    Result: 11.00.2, 2.12.0/500m, 163/177
    Rest exactly 6 minutes

    Run 1600 Meters > row 1500m
    Result: 6.19.8, 2.06.6/500m, 171/183
    Rest exactly 4 minutes

    Run 800 Meters > row 1000m
    Result: 4.04.4, 2.02.2/500m, 176/189
    Rest exactly 2 minutes

    Run 400 Meters > row 500m
    Result: 1.55.9, 1.56.0/500m, 176/189
    Total 36.00, 159/189

    B.
    10 min of walking on treadmill

  • Workout 15.2 Workout

    Every 3 minutes for as long as possible complete:
    From 0:00-3:00
    2 rounds of:
    10 overhead squats (43 / 29kg.)
    10 chest-to-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    12 overhead squats ( 43 / 29kg.)
    12 chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    14 overhead squats (43 / 29kg.)
    14 chest-to-bar pull-ups

    Etc., following same pattern until you fail to complete both rounds