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

  • 1.8.2017 Workout

    Tempausveto poisheitolla + tempaus

    8x1+1@70-75%

  • M&M’s Workout

    AMRAP 13:
    10 Lateral Barbell Burpees, 1 Round of “Macho Man”
    10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
    …
    [Continue Adding 1 Round of Macho Man] 70kg

  • WOD 18.3.2016 Workout

    Workout 16.3

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Miehet 32,5 kg
    Naiset 25 kg

  • Competition Workout

    B.
    For time:
    Row 1000 Meters
    50 Thrusters (75/55 lbs)
    30 Chest-to-Bar Pull-Ups

    Rest until the running clock reaches 15:00, and then…

    “Jackie”
    For time:
    Row 1000 Meters
    50 Thrusters (45/33 lbs)
    30 Pull-Ups

    Please note times for both.

  • 150924 Workout

    Warm up
    3 Rounds
    5 squats
    10 pompes
    10 sit ups
    5 back extension

    Skill
    Double under
    Truster

    Wod
    1000m rameur
    55 trunk jumps
    21 t2b
    100 Russie twist 6kg Slam Ball
    29 truster D.b.
    55 sit ups
    100 walking lunges
    36 burpees
    100 D.u. Or 300 singles
    15 turkish get ups KB

  • Warmup Workout

    3 Sets - Glute Activation
    10m Monster Walk
    20 Frog Pumps - Load with DB on hips as in video

  • Info! Kevyt viikko! Workout

    Alkava viikko on ohjelmoitu kevyeksi viikoksi. Tarkoitus on pitää painot ja toistot kohtuullisina tai pieninä. Painopiste on palautumisessa ja tekniikassa. Jos treeniaikaa ja -energiaa jää jäljelle, käytä se mobbailuun ja venyttelyyn.

    Tällä viikolla anna kaikkesi siis palautumiselle, tekniikalle ja kehon huollolle.

  • Competition Workout

    D.
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
    Weighted Plank Holds x 60 seconds
    Rest as needed

    OPTIONAL ADDITIONAL SESSION
    Four sets of:
    3 minutes of Running @ 65-70% effort
    2 minutes of Running @ 80-85% effort

  • Run Intervals 11 [OPTIONAL] Workout

    [5 Rounds]
    4 Sets:
    50m Sprint
    50m Easy  

    Rest 3 Minutes Between Rounds

  • Strength Strength

    Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s.