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

  • WOD 24112015 Workout

    WOD FOR "MAR":
    For time:
    - 500 m row.
    - "FIVE":
    - 5 Box jumps (24"/20").
    - 5 Wall climb.
    - 5 OH Lunge (50/35 Kgs).
    - 5 Medball sit-up.
    - 5 Thrusters (50/35 kgs).

  • Recovery session Workout

    3-5 rounds here

    1. Hill Run (jog) x 20-30 seconds, walk down
    2. Arm Circles x 20-30 sec
    3. Arm Swings x 20-30 sec
    4. Jumping Jacks x 20-30 sec
    5. Scapular Jacks x 20-30sec
    6. Skips x 10 each leg
    7. 2 Shuffles + Turn x 5 each way
    8. High Knees + Butt Kickers x 3 each per round x 10 cycles
    9. Walking Knee to Chest x 10 each leg
    10. Walking Quad Stretch x 10 each leg

  • Superkids 7-9 v Taito Strength

    Harjoitellaan rinnallevetoa

    7 x 3 rive riipusta

  • 18.12.18 - ADVENT WOD Workout

    WOD :

    2 SETS OF INTERVALLS :

    AMRAP 5

    10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
    8x BF Burpee
    10m OH lunges w. plate
    8x C2B / Pull up / horizontal pull up or ring row

    REST 3 MIN

    AMRAP 4

    3-6-9-12-15-18-21

    Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
    TTB / Leg raise / Knee raise

    REST 3 MIN

    AMRAP 3

    15 Cal row
    15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

  • "Just do it" Workout

    For time:

    10 Pull Ups
    20 Lunges 60/40kg
    50 Double Unders
    15 Pull Ups
    15 Front Squat 60/40kg
    50 Double Unders
    20 Pull Ups
    10 Cleans 60/40kg

  • Matkailua Workout

    3 kierrosta aikaa vastaan

    50 m "matkalaukun kanto" kahvakuula vasemmassa kädessä
    50 m "matkalaukun kanto" kahvakuula oikeassa kädessä
    25 etunojapunnerrusta
    15 leuanvetoa

  • Weightlifting Basics Workout

    A,
    Strict Snatch Pull from hip + Tall Snatch
    (5-6 sets 1+1 x2)

    B,
    Tempo Snatch Deadlift + Snatch
    (5-6 sets 1+1x2)

  • Skill Work Workout

    8-10 mins

    HSPU

  • "Sally" Workout

    Back squats to the song!
    135/95

  • CONDITIONING Workout

    4 rounds for time:
    6 D-Ball over chest height (over
    Yoke)
    10m Yoke Carry
    6/4 Ring MU
    10m Yoke Carry

    Overall RPE 4

    Loadings:
    D-Ball:
    Rxd: 80/50kg
    Masters: 60/40kg
    Tailored: 50/30kg

    Yoke:
    Rxd:150/110kg (total)
    Masters: 130/90kg (total)
    Tailored: 110/70kg (total)

    Tailoring Options:
    D-Ball→ sandbag or heavy hang
    power clean
    Yoke→ Barbell Carry or
    Farmers Carry
    MU→ C2B or Jumping MU