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

  • Saturday 3rd Feb 2018 Workout

    Partner WODYour text here...

    For Time:

    200m partner carry
    30 cal row
    100 wall ball
    200m partner carry
    30 cal row
    100 pull-ups
    200m partner carry
    30 cal row
    100 partner over burpees

  • Metcon Workout

    • 15 Min AMRAP of:
    Handstand Push Ups 15 reps
    Plyo Box Jump Overs (60/50 cm) 15 reps
    Walking Lunges 30 reps

  • 17.4.2019 Deload Cycle Workout

    For time:
    21-15-9
    Box jumps 24/20"
    Strict Pull ups

    30-20-10
    Pistols Alternating
    TTB

  • Strength 6-8-2018 Workout

    1) Conventional Rack Deadlift 1RM. Rest 2:00
    – Set so bar is just below your knees
    – If you have chains or bands use them

  • emom strength Workout

    • 14 Min EMOM of:
    Odd Min
    BB Front Squats 85% 1RM 2 reps
    Even Min
    Strict Handstand Push Ups 3-5 reps + Kipping Handstand Push Ups 5-7 reps

  • Metcon Workout

    • For Time:
    Assault Bike 30 Kcal
    Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
    BB Thrusters (40/30Kg) 30 reps
    C2B Pull Ups 30 reps
    BB Thrusters (40/30Kg) 30 reps
    Plyo Box Burpees Jump Overs (50 cm) 30 reps
    Assault Bike 30 Kcal

  • 19.4.2019 Workout

    Leppäää

  • Lauantai 14.7 Workout

    Body Armor
    Turkish Get Up: Build to a Heavy 1 on Each Arm
    Followed by…
    21-18-15-12:
    Kipping Handstand Push-ups
    Toes to Bar

  • Clean&Jerk 5 Workout

    Thursday 12th July 2018

    CLEAN AND JERK

    Performance
    Every 90 Seconds x 10:
    Clean + Jerk

    Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every 90 Seconds x 10:
    1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds or 20 Minutes:
    50 Double-Unders (or about 2 minutes practice)
    10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
    10 Supine Hollow Alternating Leg Raises

    Post work to comments.

  • 10.12.2024 BasicWod Workout

    EMOM 12

    1 Minute : 6 Strict Chin-Ups
    2 Minute : 12 Push-Ups
    3 Minute : 15 Wallball Shots