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

  • Muscle & Power Strength

    Thruster 3 RM

  • Accessory wod Workout

    Accumulate 15 strict muscle-ups. Not for time.
    If 15 strict are easy add a weight vest.

  • Skill for quality Workout

    3 rounds for quality
    5-10 HSPU
    5-10 Pistol squat/Leg
    5-10 Toes to Bar
    3-5 Jefferson curl
    5-10 Pull-up

  • Metabolic Workout

    42-30-18
    double under
    MB clean @9/6
    overhead lunge e.l. @9/6

  • Työntö Strength

    Työntö 2+2

  • 2h juoksua ??? Workout

    2 tunnin kävely-/hölkkäsessio Harjulla. Lähtö porukalla klo:18 jäähallin parkkipaikalta. Tarkoitus tehdä 2 tunnin aerobinen harjoitus. Matkalla ei ole tänään merkitystä, kunhan on kivaa ja kaikilla on juttuseuraa. Tarkoitus olisi puolet ajasta hölkätä ja puolet kävellä. Saa ottaa kaverin mukaan :)

  • Fitness Workout

    Every 4 minutes, for 20 minutes (5 sets):
    40 Kettlebell Swings
    30 Goblet Squats

  • 10 Oct 2015 Workout

    Warm UP
    Shoulder Mobility
    Burgener Warm up
    Strenght
    Snatch balance
    3x8 (80% RM)
    MetCon
    4 RFT
    30 DU
    5 m Walking Lunge 60kg
    10 C2B
    5 m Walking Lunge 60kg
    Rest 3' Then
    4RFT
    200 m Row
    5 Cluster (60 kg)
    10 Box Jump weighted (plate 10 kg)
    Cash Out/Skill
    EMOM 10 '
    3 Snatch from the block (80%RM)

  • BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET* Workout

    BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

    A1) Barbell Bench Press:
    3 x 6

    A2) Dumbbell Front Rack Step-Ups:
    3 x 6

    Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

    *Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 6 of 8

    4 Rounds
    AMRAP 3 Minutes:
    1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
    Deadlifts 185/125
    Strict Handstand Push-Ups

    Rest 3 minutes

    Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

    Post rounds, reps, and Rx for each round to comments.

  • Weightlifting Workout

    A,
    Snatch complex :snatch pull(/ power snatch/snatch
    2x2 @50%
    2x2 @60%
    1x2 @70%
    1x1 @80%
    4x1 @85%

    B,
    Clean Complex :clean pull/ hip clean/ clean and jerk
    2x2 @50%
    2x2 @60%
    1x2 @70%
    1x1 @80%
    4x1 @85%