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

  • met con 3 Workout

    21 KB swings
    15 double KB squats
    9 double KB clean and press

    4 rounds for time

  • met con 11 Workout

    1 cluster
    1 thruster
    2 pull ups
    AMRAP in 20 mins
    E2MOM PUT THE WEIGHT OF THR BAR UP

  • luistelutreeni Workout

    -motoriikka
    -luisteluaskellus
    -luistelumatto

  • Open Gym Workout

    12:15-1:15pm

  • 31.03.2016 - WOD Workout

    3 Rounds of

    8 Muscle Ups/ 16 Pull Ups + 16 Push Ups
    16 Power Snatch (50/35)
    24 Box Jump

  • Competition Workout

    E.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – 45 Second Hex Dumbbell Hold
    (hold the DB in a claw grip by the head of the hex DB by your side)
    Minute 2 – 10 GHD Sit-Ups
    Minute 3 – 40 Wrist Curls (45/33 lb barbell)
    (lay forearms on bench palms up and perform wrist curls)

  • Max time C2B hold Workout

    Max time chest over bar hold.

  • Competition Workout

    D.
    Three sets of:
    Dumbbell Rollback Extensions x 8 reps
    Rest as needed
    Reverse Snow Angles x 15-20 reps
    Rest as needed
    *Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds
    Rest as needed

    *Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.

  • Gymnastics Skills Workout

    A: 10' to find 1 RM Pull Up
    4 x 4 @ 50%

    1RM of weighed Pull Up. Work the 4 x 4 @ 50% weight of 1 RM.

    B: 6-9-12-9-6
    Burpees Box Jump
    HSPU
    C2B

  • COREFIT 11092015 Workout

    AMRAP 20 min:
    - 25 Toes to bar.
    - 25 Sit-ups.
    - 25 push up + wall ball (9/6 kgs).
    - 30 sec plank hold.
    - 25 overhead step ups (medball 9/6 kgs).