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

  • 17062014 Workout

    12 min AMRAP:
    odd minutes: dumbell snatch alternating 20/35 kg
    even minutes: burpees

  • Competition Workout

    C.
    For time:
    Row 2000 Meters

  • Clean it up Workout

    In Teams of 2:
    30 Min AMRAP (YGIG)

    40 CAL ROW
    20 Squat Clean 60/40kg
    40 Pull Ups

  • Back Squat Cycle 1 Strength

    Back Squat: 5x5
    Linear with increase next week of minimum 5#.

  • Kehonhuolto Workout

    Olkapäät, rintaranka

  • Endurance wod Workout

    30 min AMRAP
    50 meter swim (down and back) or run from playground fence next to splashpad to other fence near dumpster and back
    10 wall balls
    10 push ups
    10 squats
    10 sit ups
    10 MB thrusters
    10 cal row

    • wear swimsuit, water shoes, flip flops, or gym shoes
    • if you don't want to swim you can do run in place of swim. Have fun!

  • Power Snatch Workout

    POWER SNATCH
    Every Minute on the Minute x 15:
    1 Power Snatch

    Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds Not for Time (or 20 Minutes):
    20/14 Calorie Row
    200′ Overhead Dumbbell/Kettlebell Walk
    1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)

    Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.

    Pull-Up Play Options:

    5-10 Hard Ring Rows
    5-10 Strict Pull-Ups
    5-10 Kip Swings
    5-10 Kipping Pull-Ups

  • EMOM 10 minutes Workout

    EMO2M for 20 minutes

    10 Dead stop Push Up
    10 Sit-Ups

  • Boxille askellus + Bar MU Workout

    16 min EMOM

    Boxille askellus käsipainot käsissä 30 sek max reps
    1-5 kumppari bar MU, oheneva kumppari

    Tai 1-5 negatiivista leukaa

  • Superkids 6-9 v Workout

    -Harjoitellaan superhidasta kyykkyä

    -Harjoitellaan lankkuasentoa ja mittarimatoa

    WOD:

    -3 kierrosta:

    3 x superhidas kyykky
    6 x lankussa olkapääläpsy
    8 x burpee

    Loppuleikki, esim. pizzakuski