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

  • IF3 2022 Test 6 Workout

    For Time. TC 4 min:
    12-9-6-3
    Power Clean, 43/30kg
    Bar-facing Burpee

  • FUNCTIONAL 11.8.2021 Workout

    AMRAP 15
    10 + 10 steps OH walking lunges
    8 + 8 KB push press
    6 Box jump
    300m Run

  • DU,LADDER DEADLIFT, BAR MUSCLE UPS Workout

    Tuesday 17th April 2018

    For Time:
    50 Double-Unders
    25 Deadlifts 135/95
    5 Bar Muscle-Ups

    50 Double-Unders
    20 Deadlifts 185/125
    5 Bar Muscle-Ups

    50 Double-Undefrs
    15 Deadlifts 225/135
    5 Bar Muscle-Ups

    50 Double-Unders
    10 Deadlifts 275/185
    5 Bar Muscle-Ups

    50 Double-Unders
    5 Deadlifts 315/225
    5 Bar Muscle-Ups

    Scale Double-Unders to 25 attempts or 100 Singles as needed. Use progressively heavier loads on the Deadlift. The barbell should begin light and finish heavy for you (we’ve listed two options for scaled loads below). Sub Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups for Bar Muscle-Ups if you don’t have them, or scale some volume if you have some but not 25 of them.

    Deadlift Scaling Options:
    A) 115/75, 165/105, 185/125, 205/145, 225/155
    B ) 75/55, 95/65, 115/75, 135/95, 155/105

    Post time and Rx to comments.

  • Thruster Strength

    Thruster 3 x 5

  • 30.9.2017 40+ Workout

    3 Rounds, rotating stations “On the Minute”:
    A) 13/9 Calorie Row
    B) 200 Meter Run
    C) 13/9 Calorie Assault Bike
    D) Max Strict Presses 42,5/30kg

  • Touhutorstai: Ahnuld Workout

    The most satisfying feeling you can get in the gym is the Pump. It’s as satisfying to me as cumming is, you know.
    As having sex with a woman and cumming.
    So can you believe how much I am in the heaven?
    I am, like, getting the feeling of cumming in the gym.
    I am getting the feeling of cumming in home.
    I am getting the feeling of cumming backstage when I pump up. When I pose infront of 5000 people, I get the same feeling. So I’m cumming day and night!
    -Ahnuld the Wise

    EMOM 30min
    1. Back squat 55-60%start @ 10 reps
    2. Bench press 55-60% start @ 10 reps
    3. Strict Pull-ups BW start @ 10 (scale at will)
    4. Shoulder press 60% start @ 10
    5. Barbell/dbell Bicep Curl 10 reps
    6. Sit-ups push 45s

  • Superkids 10-13v taito Workout

    Harjoitellaan:

    Kuperkeikat
    Silta
    Käsilläseisonta
    Skin the cat renkailla

  • Accessory Workout

    3 rounds of:

    5-12 strict t2b
    10 weighted back extensions
    1min heavy farmers walk
    1min double kb front rack carry

  • PT Group TI 28.11. klo 17.30 Workout

    LÄMMITTELY
    2 kierrosta, 40-60s. / liike
    1. Seinällä kädet niskan takana - kierto & taivutus
    2. Lonkan pyöritykset toispolviseisonassa
    3. Vaaka seinällä blokin kanssa
    4. Käden vienti seinälle selkä seinään päin
    5. Pallon päällä rangan ojennus

    VOIMA
    3 x 10 askelkyykky
    3 x 8 pystypunnerrus

    KIERTOHARJOITUS
    3 kierrosta, 45s./15s.
    1. Lantionosto / rapunosto / pöytänosto
    2. Lankussa olkapääkosketukset
    3. Punnerrus + selän ojennus
    4. Hollow rocks

  • Strength Workout

    Barbell Z Press
    8,7,6,5; rest 2mins