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

  • Joulutreenit lapset Workout

    Lämmittely

    Mobility

    "Rapukävely- ralli"

    Metcon:
    1min on/off 3 kierrosta
    Boxihyppy
    Seinäpallo

    Venyttelyt

  • Fitness Workout

    A.
    Four sets of:
    Push-Press x 6-8 reps
    Rest 60 seconds
    Side Planks x 30 seconds each side
    Rest 60 seconds
    Strict Supinated-Grip Pull-Ups x 5 reps @ 3111
    Rest 60 seconds

    B.
    600 Meter Partnered Farmer’s Carry

    Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

  • Competition Workout

    C.
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24″/20″)
    15 Deadlifts (225/155 lbs)
    20 Pull-Ups
    25 Wall Ball Shots (30/20 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.

    Note rounds and reps for both sets separately.

  • TOUCH-AND-GO POWER SNATCH Workout

    TOUCH-AND-GO POWER SNATCH
    Every Other Minute on the Minunte x 14 (8 sets):
    At Minutes 0 and 2: 7 TNG Power Snatches
    At Minutes 4 and 6: 5 TNG Power Snatches
    At Minutes 8 and 10: 3 TNG Power Snatches
    At Minutes 12 and 14: 7 TNG Power Snatches

    Each set should be heavy for the rep range. These should be true Touch-and-Go Power Snatches without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

    Post loads to comments.
    Exposure 4 of 8

    For Time:
    9-6-3
    Bar Muscle-Ups
    Thrusters 155/105

    The Thrusters should be heavy for you. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

    Post time and Rx to comments.

  • 29.5.2019 Workout

    Aktiivinen lepo päivä. Palauttavaa harjoittelua + rullailua ja venyttelyä

  • Snatch Strength

    2×2 @ 74%
    2×2 @ 78%
    2×2 @ 82%

    Pausing 1 second at Knee Level

  • Fitness Workout

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Supine Ring Rows x 8 reps @ 2111
    Minute 2 – L-Seated DB Press x 8 reps @ 2011
    Minute 3 – Tempo Push-Ups x 10 reps @ 1111

    B.
    Every minute, on the minute, for 21 minutes:
    Minute 1 – 12 Walking Lunges with Kettlebells
    Minute 2 – 8 Burpee Box Jump-Overs
    Minute 3 – 8 Toes to Bar

  • FILTHY 50 Workout

    For time
    - 50 Box jumps.
    - 50 Jumping pull ups.
    - 50 Kettlebell swing (16/12 kg).
    - 50 Walking lunges.
    - 50 Knees to elbows.
    - 50 Push press (20/15 kgs).
    - 50 Back extensions.
    - 50 Wall ball shots (9/6 kgs).
    - 50 Burpees.
    - 50 Double unders.

  • Accessory wod Workout

    Dumbbell Single Leg Romanian Deadlift
    31X1; 5-6/leg; rest 60sec x 3 sets

    Single Arm Dumbbell Press
    (Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

  • Rush Workout

    EMOM 8':
    1-3 Muscle up / banded muscle up

    EMOM 8':
    a) 10 Ring row
    b) 5 Strict HSPU

    AMRAP 16':
    50 DU
    40 WB
    30 Box jump over@60/50cm
    20 Deadlift@60/40kg
    10 Hang clean@60/40kg