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

  • Main site Monday 250804 Workout

    For total reps

    • Tabata GHD sit-ups
    • Tabata Echo bike calories
    • Tabata GHD hip extensions
    • Tabata Echo bike calories

  • Lepopäivä Workout

    Rest day - what did you do?

  • 11.2.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Beast Accessory Workout

    3-4 Sets:
    A. 8-12 Double Dumbbell Bench Presses
    B. 60-90s Reverse Plank
    C. 8-12 Standing Lateral Raises 

    *Repeat from 6.18.22 

  • Row Conditioning Workout

    For Time:
    Calories Completed In "Death By Calorie Row"  

    *Completed On 6/28/22
    *Hit The Clock Icon To View Scoring History

  • Olympic weightlifting 30.12 Clean & Jerk complex Workout

    1. Power clean + hang power clean + Jerk. 15 minutes to build up.
    2. Squat clean + hang squat clean + Jerk. 15 minutes to build up.
    3. Squat clean + hang squat clean + front squat + Jerk. 10 minutes to build up. Don't max out. Aim for a solid ~80% of C&J 1rm. At least 5 lifts for a set.

  • Endurance Workout

    A.10 x 30s. W / 30s. R
    A1. Slamball
    A2. Single arm kb hang snatch @1 x 24/16kg

    - Rest 90s. –

    B. 10 x 30s. W / 30s. R
    B1. Push press @35/25kg
    B2. Burpee

    - Rest 90s. –

    C. 10 x 30s. W / 30s. R
    C1. DU/SU
    C2. Box step overs @1 x 22,5/15kg

    Tulos: Kaikki toistot yhteensä

  • Sunnuntai 10.7.22. Workout

  • Extra Credit 16-07-2022 Workout

    Standing Banded Abs
    3 x 10 reps, 3s up. Rest 60s

  • Basicwodin voikka Workout

    Makkarakierintää ja muita liikkeitä