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

  • Endurance Class Workout

    5 Sets:
    10 Pushups
    100m Sprint
    10 Air Squats
    100m Sprint
    10 Burpees
    100m Sprint
    100m Walk

    Rest 2'

    200m Moderate pace
    100m Easy pace
    300m Moderate pace
    100m Easy pace
    400m Moderate pace
    100m Easy pace
    300m Moderate pace
    100m Easy pace
    200m Moderate Pace

  • Optional accessory Strength

    Optional Accessory
    STRENGTH

    Deadlift 6x2, last set with max reps, but no more than 6!

    RPE 4 to 4+

  • Ma 23.3.2020 Sali kyykky Strength

    Kyykky 4x3x87,5%
    Maastaveto korokkeelta 5x8
    Polvennostot roikkuen 5 x amrap

  • 6-13-17 Workout

    Muscle

    Pull
    Pull Up - 3-3-3-3-3-3-3
    Reverse Fly - 21-18-15-12-9-6-3

    Chin Up - 3-3-3-3-3-3-3
    Banded Floor Curl - 21-18-15-12-9-6-3

    Neutral Grip Pull Up - 3-3-3-3-3-3-3
    Hammer Curl - 21-18-15-12-9-6-3

    Weighted Leg Raise - 3-3-3-3-3-3-3
    Banded Toe Taps - 21-18-15-12-9-6-3

    Metcon

  • 5/24/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    WRK(24)
    WRK 3:00 REST 1:00 x6
    8 dumbbell power clean to press
    16 jump rope
    8 v-ups
    100m run

    Finisher
    50 oblique twist
    1:00 hamstring stretch

  • Weightlifting Workout

    EMOM 10'
    1* Power Snatch 70%

    EMOM 10'
    2* Snatch Balance
    3* Snatch High Pull

    3*5 sotts press

  • 6-12-17 Workout

    Muscle
    Push
    Bench Press
    Floor Dumbbell Press
    Banded Bar Press

    Floor Shoulder Press
    Dumbbell French Press

    Metcon
    4 rounds for time of:
    30 push-ups
    115-lb. front squats, 20 reps
    115-lb. push presses, 20 reps
    30 GHD sit ups

    Post time to comments.

    FWod
    Emom 14
    Min 1 - 20 jump Rope and 2 Deadlift
    Min 2 - 7 push Squats
    Min 3 - 4 Hammer Curls and 8 French Press

    3 Rounds
    10 Box jumps
    10 KBS
    10 Wallballs
    10 Burpees

  • Tisdag 19/1 2021 Workout

    3x2000m
    Rest 3min between each row

  • Metcon strength Workout

    • 4 Sets of:
    One-Arm DB Overhead Walking Lunges 20 reps unbroken (10/side)
    1:00 rest
    Two-Arm KB Russian Swing 20 reps unbroken
    1:00 rest
    (Utilizza DB e KB il cui peso ti permetta di completare le reps unbroken.)

  • Jacked gymnastics + conditioning Workout

    120 min

    1.Own skill
    A. Bfly pull up practice for 15 min

    2.JG PP 19.7.2018
    B. Capacity
    - 3 minute AMRAP of butterfly pull-ups in sets of 3 only
    - Small butterfly pull ups, total of 7 sets = 21 reps

    Rest 3 minutes

    • 3 minute AMRAP of kipping TTB in sets of 3 only
    • Total of 13 sets = 39 reps

    C. Accessory, 3 rounds:
    - 10 support swings
    - 10 bottom of dip swings
    - 20 LYTP

    3.Conditioning
    A. 0:00-10:00
    2-4-6-8-10-.. Shoulder to overhead 35kg
    10+10m Double KB Walking lunge between sets - 16 kg
    Result: 3 clean & jerk @ round of 12

    B. 10:00-15:00:
    Heavy single in Clean
    Result: 60 65 67.5 kg

    15:00-18:00 Rest

    C. 18:00-23:00:
    5min AMRAP:
    6 Thrusters @ 35kg
    10 KB Swing
    - All out!
    Result: 5 rounds + 2 thruster = 82 reps