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

  • Get Pumping Heart Trible! Workout

    For time (4 person teams)

    Joukkue voi tehdä liikkeitä haluamallaan rytmillä, kuitenkin niin että yksi jäsen joutuu suorittamaan AINAKIN yhden toiston jokaista liikettä. Joukkueen jäsenen suorittaessa liikettä, yksi joukkueen jäsen tulee olla reppuselässä ja toinen kannattelee kahta kahvakuulaa (16 kg/ 12kg). Kaikkien jäsenten tulee olla seisoma-asennossa ollessaan lepovuorossa.

    3 rounds
    Row 40 cal
    T2B x 40
    Box over burpee (60 cm/ 50 cm) x 40
    Wall ball (9 kg/ 6kg) x 40
    Pull up x 40
    Front rack lunge x 2 KB (16 kg/ 12 kg) x 80 m

  • Tabata Wall Ball Shots + Annie Workout

    Pre-WOD:
    Work up to a heavy 3 rep max Back Squat

    WOD :
    - 8 rounds Tabata Wall Ball Shots (20/14#), record minimum round of reps
    - 10 second rest

    - "Annie" 50-40-30-20-10
    - II Unders
    - Sit Ups

    RX'd double unders from half of 30 on down ... as in single, double under, single, double under ... getting better, getting there ... making progress. Working to have II Unders off my list to be RX at!

  • metcon Workout

    AMRAP 25 Minutes
    50 Air Squats
    30 Hang Power Cleans 95/65lbs
    10 Strict Deficit Handstand Push-Ups 4/3″

  • Pushups/Thrusters/Dips/Box jumps Workout

    Pullups
    7-6-5-4-3

    Strength

    Press
    3x5+
    17 = 37
    22 = 49
    25x6 = 55

    Squat
    3x3+
    52.5 = 116
    60 = 132
    67.5x4 = 149

    WOD
    5 rounds
    10 pushups
    10 thrusters (20kg)
    10 bench dips
    10 box jumps
    11:30

  • Terrible 20 Workout

    20 dl @55 kg
    1 lap run
    20 kb swing
    1 lap
    20 oh squat
    1 lap
    20 pullups
    1 lap
    20 box jumps
    1 lap 20 kb clean squat
    1 run

  • Weekly update, week 44 Workout

  • EMOM 12 min Workout

    EMOM 12 min

    15 scapula pushups
    15 OH pulls
    10 band pull-aparts
    10-15 active to passive hang

  • ENGINE Workout

    Firday

  • Strong man relay Workout

    Relay Race

    in teams of 4:

    10 m of death crawl (2x25lbs DB /35lbs DB)

    100 m farmers carry (2x 32kg KB/ 2x46kg KB)

    100 m waiter carry (any hand) (1 x 24kg KB/32kg KB)

    100 m suitcase carry (any hand) (1 x 32kg KB/46 kg KB)

    10 m Death crawl

    Every person in the team does each set once, then move on to the next set.

    After the workout, please put the DBs and KBs in their dedicated place.

  • Countdown Workout

    Pre-WOD:
    - Heavy Snatch Triple (3 Reps, Touch & Go)
    - Finish with 1 O/H Squat

    WOD - 12 Minute Clock:
    - 50 Wall Ball Shots
    - 40 T2B
    - 30 Burpees
    - 20 HSPU
    - Max Reps (Ground to Overhead) in time remaining (#115/85)

    Note: Record weight and reps of ground to overhead for scoring.

    Soul crusher for this average Joe. Nothing left for HSPU :)