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

  • Tabata Workout

    tee vuorotellen kahvakuulaswingejä ja burpeita. laske halutessasi toistot.

  • BACK SQUATS!! Workout

    1 min ME back squat 45kg/30kg
    1 min rest
    6 min AMRAP
    10 pull ups
    10 v- ups
    1 min rest
    1 min ME back squat 45kg/30kg

  • soutua, vatsoja, naruhyppyjä ja käsipainotempausta Workout

    Superkids

    3 kierrosta
    200 m soutu
    20 abmat situps
    20 naruhyppyä
    20 käsipainotempausta vuorokäsin

    Ninjat

    300 m soutu
    30 abmat situps
    30 DU / 60 SU
    30 käsipainotempausta vuorokäsin

  • SU-MAUGUST Workout

    Summer is not over friends... sweat, sunnies, and gun-shows are still to be had and it's all gonna** be better** after these workouts.

    With that said, here's your new month's programming.

    STRENGTH 1
    SUMO SQ
    DEAD STOP UNI LAT KB ROW SUMO STANCE

    STRENGTH 2
    SUMO DL

    DBL KB OV PUSH PRESS

    STRENGTH 3
    LAT STEP UP
    WIDE GRIP CHIN

    WK 1 4 X 15
    WK 2 4 X 12
    WK 3 4 X 10
    WK 4 4 X 10 *heavier than week 3 Set your 10 REP MAX
    WK 5 4 X 15

    SKILL : SUMO SQUAT POSITION

    STRENGTH BENCHMARKING
    1 min max CTB chin up hang (pregression - hook green band on higher horizontal rack, hand position on lower // TRX 45degree ISO row **think thumbs in armpits)
    1 min / max side plank (pregression to bent lower leg // progression to top leg elevated)

    CONDITIONING BENCHMARKING
    1 min max mountain climbers (knee to elbow, shoulders over top of hands) Results are total
    15s Max WATT/SPEED Row/Ski & Run
    Clock set for 6 H1 : 15s H2 : 20s
    You Go, I Go format b/w P1 & P2
    Each partner will have 55s Rest b/w machines

  • Kesäpäivän hassuttelu Workout

    6 kierrosta aikaa vastaan: Juoksua 400, 25burbeeta. Teho: Kaikki mitä irti lähtee!

  • 1 pc+pj every 30s for 15min Workout

    1 power clean + push jerk every 30s for 15min.

    I did it with 120 kg

  • Testing 123 Workout

    Testing

  • etukyykky Strength

    etukyykky

    3 x 12

  • 10.10.2013 Workout

    EMOM for 10 Minutes: 20 AbMat Sit ups Then +AMRAP 18 min.
    3 sets of:
    3 Pull Ups
    3 Toes to Bar
    then:
    1,2,3,4,… (increase every round by 1)
    Hand Stand Push Up

  • RTS PL plan - mesocycle 3 - BP #5 Strength

    #Strength
    3 @ RPE 9; 1/2 load drop (-15%) of:

    • BB bench press