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

  • Accessory wod Workout

    Suitcase RNT Split Squat
    20X1; 5-6/leg; rest 60sec x 3 sets

    Strict Pronated Pull-up
    31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

  • Accessory wod Workout

    Dumbbell Single Leg Romanian Deadlift
    31X1; 5-6/leg; rest 60sec x 3 sets

    Single Arm Dumbbell Press
    (Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

  • "Down to Clown” Workout

    For Time:

    500/400m Row
    21 Power Cleans
    21 Push Jerks

    500/400m Row
    15 Power Cleans
    15 Push Jerks

    500/400m Row
    9 Power Cleans
    9 Push Jerks

    Barbell – 135/95
    Kilos- 61/43

  • Gymnastic metcon Workout

    • 4 Round of:
    Parallettes L-Sit @ max hold
    GHD Hip Extensions 20 reps

  • 6-22-17 Workout

    SWOD
    DEADLIFT 3 X 5 (WITH THE SAME WEIGHT FOR ALL 3 SETS)

    WOD
    10-9-8-7-6-5-4-3-2-1
    WALLBALLS 20/14
    TOES 2 BAR
    100 M RUN AFTER EACH ROUND

    WOD2
    3 rounds for time of:
    15-cal. row
    12 power snatches, 95 lb.
    9 burpees

  • Workout Workout

    Gymnastics Skill Day:
    1) 8 Minute AMRAP for Skill:
    - Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
    - Sideways Walking Inchworm x 5-10 steps/side
    - Small Butterfly Circles on Pull-Up Bar x 5-10 reps

    2) Every 90 seconds x 12 minutes:
    - 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
    - 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

    3) 12 Minute AMRAP:
    - 12 Cal. Bike/Ski/Row
    - 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
    - 8 Box Jumps w/ Step-Down @ 30/24 in.
    - 6 Wall Walks

  • TCF 160419 Workout

    #MetCon | 3 rounds for time of:

    block 1
    - 10 box jump + depth jumps series complexes (60-40-20 cm)
    - 10 plate swings (20/15 kg)
    - 25 plyo tuck jump

    block 2
    - 10 sit & up + tuck jump complexes
    - 10 BB muscle snatches (30/16 kg)
    - 50 single unders

    block 3
    - 10 burpee + broad jumps series complexes (10 mt)
    - 10 SB shoulderings (20/10 kg)
    - 25 sit-ups

    • sprint complex (10+5+10+5 mt) before/after every 3 stations"

  • 30.8.2019 Session One Workout

    EMOM 20

    1 min : 2 High Box Jumps
    2 min : 10 m sprint

  • 1.9.2019 Workout

    Aktiivinen lepopäivä.

    60-90min mäkisessä maastossa kävelyä/uinti

  • 20.8.2020 Wod Workout

    40 minutes, with partner.
    Other:
    20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
    50 Sit Ups
    10 Box Jumps
    30 Medball Squat clean 9/6kg (20/14p)
    Other:
    Row same time.