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

  • PARTNER WOD 210315 Workout

    2 Rounds for Time :
    ► 050 Push Up
    ► 200 m Row
    ► 050 DeadLift
    ► 200 m Row
    ► 050 Box Jump
    ► 200 m Row
    ► 050 Clean & Jerk
    ► 200 m Row
    ► 050 Burpees
    ► 200 m Row
    ► 050 Wall Ball Shot
    ► 200 m Row
    ► 050 Pull Up
    ► 200 m Row

  • Gymnastic Workout

    4 Sets of:
    GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
    Rest as need each sets

  • 10.5.2019 Workout

    EMOM 9

    minutes 1 - 3 : 6 pull ups
    minutes 4 - 6 : 9 pull ups
    minutes 7 - 9 : 12 pull ups

    ....We will meet "Fran" soon...

    How did it Go?

  • Skill Practice Workout

    20 Minutes Play
    find a ball or balls of any size
    Now Throw, catch, kick, bounce, balance +
    Be creative, move the ball

    sounds simple, see how well you can move

  • Beast Accessory Workout

    3-4 Sets:
    A. 8-12 x 45° Reverse Dumbbell Fly
    B. 60-90s Side Plank
    C. 8-12 x Staggered Hip Thrusts

  • Gimnasztika Workout

    HSPU

    warm up:
    classic gymnastic
    ZOO walk "talicska"
    3*5 push up

    Headstand progression
    with 10 workout

  • Accessory wod Workout

    4 sets:
    8-10/leg Single leg barbell hip thrusts at 3111 tempo
    8-10 Glute Ham Raises (Sub banded hamstring curls to scale)
    Rest as Needed

  • Winter War 2018 Q #2 Workout

    LAJI 2 ALKAA
    5 min AMRAP
    Seinäpalloheitto: 4-8-12-16…
    Varpaat tankoon: 2-4-6-8… (Skaalattu, kantapäät lantion yläpuolelle)

    LAJI 3
    4 MIN AHAP
    Tankokompleksi:
    1 x Rinnalleveto
    1 x Rinnalleveto riipusta
    1 x Ylöstyöntö

    LAJI 2 JATKUU
    5 MIN AMRAP
    Seinäpalloheitto : …16-20-24-28…
    Varpaat tankoon: …8-10-12-14… (Skaalattu, kantapäät lantion yläpuolelle)

  • SPCOM03092019 Workout

    MARTEDI
    A.
    3 rnd
    1k Bike
    15 Banded Good Morning
    15 Thruster DB
    PVC+MOBILITY
    2 RND
    Single-Arm Ring Row x 5 rep per lato

    Rest 15"
    Reverse-Grip Push-Ups x 10 reps
    Rest 15"
    Band Pull-Throughs x 10 reps

    Rest 15"
    30" Supinated-Grip Hang from Pull-Up Bar
    Rest 15"
    Kettlebell Cossack Squat x 5 rep per lato
    Rest 15"

    B.

    Push Press
    4×5 da rack

    C.
    Back Squat
    Set 1 – 5 rep @ 65-70%
    Set 2 – 3 rep @ 75-80%
    Set 3 – 1 rep @ 85-90%
    Rest 2-3'
    poi
    Ogni 2' per 10' (5set)
    Back Squat x 3 rep @ 90%

    D.
    5rnd
    30 DB Thrusters (15/10KG)
    15/10 Cal. Bike
    20 Alt. DB Snatch (20/15kg)
    15/10 Cal. Bike
    Rest 2'

    E.
    HSPU
    GHD
    18-15-12-9-6

  • Strength Strength

    Strength
    . Walking lunges front rack @ 60% body weight (50kg) 6 steps