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

  • Tempausyhdistelmä Strength

    6 x Tempausveto + tempaus riipusta + valakyykky

  • 2 rounds of Airdyne intervals (5-4-3-2 minutes) Workout

    2 rounds:

    5min ON, 3min easy spin,
    4min ON, 2min easy spin,
    3min ON, 1min easy spin,
    2min ON, 30sec easy spin.

    Rest between rounds: 3min

    Assault Bike/Airdyne Details: Ride 5min hard, spin 3min, 4min hard, 2min easy…
    The ON tempo is fast. Your tempo should get progressively faster from interval to interval. Reset your starting tempo each round.

  • Team WOD 24.5 Workout

    So you think you can plank?

    In a teams of 3 perform the following:

    7 min amrap of Cleans 60/40
    7 min amrap of Box jumps
    7 min amrap of Push ups

    One athelete working at a time, while two others are planking

    The score is the total amount of repetitions

  • Deadlift Strength

    DL: 4x6

  • Girs Gone Wild Workout

    On the 0:00... Girls Gone Wild Part #1 -
    "Fran" 21-15-9: Thrusters (42.5/30kg) Pull-Ups

    On the 4:00... Girls Gone Wild Part #2 -
    "Diane" 21-15-9: Deadlifts (102.5/70kg) Kipping Handstand Pushups

    On the 8:00... Girls Gone Wild Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (60/42.5kg)

    • Three part workout, starting on the 0:00, 4:00, and 8:00. Any time remaining after completing the task (first being "Fran"), is rest.

    • What is less important than doing these workouts as "Rx", is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either "Fran" or "Diane", let's slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

    • Enter all three completion times to the trackers, where the system will add together the sum total.

    • If we reach a time cap, add a single second for every repetition not completed.

  • MERCREDI 08 MARS 2016 WOD 2.1 Workout

    21/15/09
    THRUSTER 60/45
    C2B

    REST 4'

  • 12012016 Workout

    WL

    5x3 OHS from rack

    Conditioning
    For Time
    400 MT RUN
    50 OHS @ EMPTY BARBELL
    400 MT RUN
    50 THRUSTER @ EMPTY BARBELL

  • 21.7.2024 Front Squat Strength

    3-3-2-2-1

    Go every 2:30

  • Tabata's Workout

    a. rowing max meters
    rest 3 min
    b. shuttle runnings
    Pidä vauhti reippaana, älä revi liian aikaisessa vaiheessa urku auki. Tarkasti viivajuoksussa käännökset ettei nilkat pyörähdä.

  • Winter war karsintalaji 1 Workout

    Laji kuvaus myöhemmin