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

  • 1/4/19 Workout

    Warm up(0:00-10:00)
    20 jing jang
    10 warrior squats
    then
    10 air squats
    20 jacks

    10 air squats
    20 heels to rear(2ct)

    10 air squat
    20 mountain climbers(2ct)

    Mobility(10:00-15:00)
    Pigeon-1:00 min per
    Couch stretch-1:00 min per

    Pointers(15:00-20:00)
    Abmat sit up-full range of motion
    Squat jumps-med ball in front, good range of motion on squat.
    Deadlift-chest over bar, heels in ground, hamstrings loaded

    Metcon(20)
    On the 3:00 for 7 Rounds in 21 minutes

    “Deadpool”

    21 AbMat Sit-Ups

    14 Medicine Ball Squat Jumps (30/20)

    7-6-5-4-3-2-1 Deadlifts

    Opt(12)
    5x5 hip extension
    3x8 curl to press
    3x8 dips
    Tabata row

    Finisher
    15 scap push ups
    30 over unders
    60 bicycles
    1:00 min quad stretch

  • The Bear Workout

    Perform 5 sets of 7 sequences (complexes) of the following exercises:

    Rules

    • Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
    • Goal is to increase loads each round to complete “The Bear” with max load.
    • Rest as needed between sets.
    • You must power clean the bar to full standing position before squatting the weight."

  • 141017 Workout

  • WOD 110615 Workout

    For Time :
    10.09.08.07.06.05.04.03.02.01
    ► Air Squat
    ► Burpees
    ► Push Ups
    ► x 100 m Run

  • LähiTapiola Sport Center 10 ottelu 2018 Laji 9. Workout

    Kilpailjalla on 2 minuuttia aikaa roikkua tangossa. Kilpailijan irrottassa otteensa merkitään aika tulokseksi. Kilpailija ei saa jatkaa roikkumista vaikka 2 minuuttia ei olisi vielä tullut täyteen. Kilpailijalla on mahdollisuus suorittaa laji uudelleen, mutta tällöin toinen aika jää voimaan.

    Useamman kilpailijan ollessa tasatilanteessa järjestetään heidän kesken kolmas suoritus. ilman aikarajaa. Tulos määrittää järjestyksen.

  • Gymnastic metcon Workout

    30/20 reps for time of:
    Ring Muscle Ups

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • 4.5.2025 Deadlift Strength

    Build heavy set of 2 in 16 minutes.

    *deadstop

  • Strength Workout

    EMOM x 12 MINUTES
    MIN 1 - 3-5 Strict (Chest to Bar )Pull-Ups
    MIN 2 - 8/8 Slow SA Dante Rows
    MIN 3 - :50 Run, Bike or Row (Easy Pace)

  • 6.5.2025 Close grip bench press Strength

    5 sets of 7 reps

    Go every 2:30