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

  • MONDAY ! Workout

    GYMNASTIC SKILLS:
    TOES TO RING PROGRESSION

    15 MIN AMRAP
    5 WEIGHTED BOX STEPS OVER
    10 TOES RO RINGS
    15 MED BALL CLEAN

  • 4.7.25 Workout

    4 rounds for time:

    1000m bike
    600m row
    400m ski

    • 3min rest between rounds

    • ruvetaan perjantaisin tekeen laitteita

  • 09012016 Workout

    Conditioning

    On an 8-minute running clock, perform 1 minute each of:
    Squats
    Push-ups
    20-inch box jumps
    Pull-ups
    Inverted burpees
    Wall-ball shots, 20-lb. ball
    Burpees
    Double-unders

    Post reps completed for each exercise, and total reps completed to comments.

  • 27/21/15 triplet Workout

    For time

  • Kisaryhmän treenit 6.1.2015 klo 18 Workout

    a) Skilliharjoittelua (20-30 min)
    Ring muscle up progression
    3 x 10 ring dip (skaalaus kumpparilla)
    3 x 10 ring swing (pelkkä kippiliike)
    3 x 5 muscle up maasta

    Tee kiertoharjoitteluna. Jos olet mu-härkä niin tee muuten sama mutta vähennä dippien määrää ja tee muscle up maasta tilalla normaali ring mu.

    b) Conditioning
    5 minutes of max rep Burpee Box Jump Overs
    5 minutes rest
    4 minutes of max rep 10m Shuttle run (räkiltä seinään, jos ei mahdu niin vaihdetaan juoksut DU amrap)
    4 minutes rest
    3 minutes of max rep Power Clean 60/47.5 kg
    3 minutes rest
    2 minutes of off Wall Balls 10/6
    2 minutes rest
    1 minute to complete one set of max unbroken C2B Pull ups

    LASKE kaikki toistot yhteen ja postaa tulos!

  • Nancy Workout

    WOD - 5 RFT:
    - 400m Run
    - 15 Overhead Squats (95/65)

    OK. Need to really work OH Squats! Oh yeah, running sucks! :)

  • Happy New Years Eve! Workout

    Happy New Years Eve 12 – 31 – 20 15!”

    Partner WOD Split as Needed

    12 Rounds:
    31 Double Unders (L3), (L2 & L1 is x3 Singles)
    20 Hang P. Cleans (L3 135/95, L2 115/75, L1 95/65)
    15 Box Jumps (L3 30/24, L2 24/20, L1 Step Ups 24/20)

    Cash Out 1 Mile Team Run

    Score = Time

  • Metabolic - Weightlifting Workout

    42-30-18
    double unders
    wall ball shots @9/6
    then
    21-15-9
    squat cleans @50/35
    burpees

  • Teams of 3 Workout

    Amrap 50min
    Athelete 1
    Run 400m
    Athelete 2
    Row, Ski, Bike as long as A1 Runs
    Athelete 3
    Performs an amrap of
    5 x Strict Chin Up
    10 x Ring Push Up
    15 x KB Swing

  • 28122015 Workout

    Harper

    Complete as many rounds as possible in 23 minutes of:
    9 chest-to-bar pull-ups
    60kg power cleans, 15 reps
    21 squats
    400-meter run with a 45-lb. plate

    Scaling Options
    Chest to bar becomes Pullups or Band Pullups
    Power clean, decrease weight
    400mt run without plate OR 50 Lungees for each leg