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

  • Weightlifting Workout

    from 0.00 to 6.00
    EMOM
    even
    3 dead lifts @70/45
    odd
    4 hang power clean @70/45
    then
    1' rest
    then
    from 7.00 to 10.00
    AMRAP 3min
    hang power snatches @30/15

  • 2-8-17 Workout

    M)
    Legs & Core:
    12-6-3-6-12

    F)
    Skill:
    5 x 5 Back Squat
    5 x 15 Shoulder Press
    5 x 20 Lunges

    Metcon:
    2 Min Run
    1 Min Jump Rope
    2 Min Rest

    4 Min Run
    2 Min Jump Rope
    4 Min Rest

    6 Min Run
    3 Min Jump Rope
    6 Min Rest

  • Maija Workout

    105 min
    Warm up 15 min

    A. Skillwork: HSW practice for 20 min

    B. Jyrkin tunti
    1. tempaus samoille jaloille
    3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
    2. tempaus
    3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

    C. "Maija"
    15 min AMRAP of:
    5 C2B
    10 HSPU > abmat
    15 air squat
    Result: 4 + 12

  • Olympics & metcon Workout

    105 min
    Warm up 15 min

    A. Skillwork: HSW practice for 20 min

    B. Jyrkin tunti
    1. tempaus samoille jaloille
    3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
    2. tempaus
    3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

    C.
    15 min AMRAP of:
    5 C2B
    10 HSPU > abmat
    15 air squat
    Result: 4 + 12

  • Midline Mash Workout

    5RFQ
    10 Double KB Cleans
    40m KB Front Rack Carry
    5 Double KB Cleans
    40m KB Farmer Carry

    if you put the KB down at any point
    Complete:

    10 Hollow Rocks

  • Short interval Workout

    Choose ONE of the following sports:
    Swim (THU): Repeat :30 on, :30 off until form/pace deteriorates
    Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
    Run (THU): Repeat :30 on, :30 off until form/pace deteriorates
    Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • ME: Shoulder Press Strength

    Max effort!

  • 10x10 Workout

    10 Rounds For Time:
    5 - Overhead Squats (135/95)
    5 - Burpees

  • Ring Muscle-Ups Workout

    On the 1:30 x 10 Sets:
    1 Strict Ring Muscle-up
    2 Ring Muscle-ups
    4 Toes to Rings

  • 17112015 Workout

    4 Rounds

    Max. Pull on Rings Strict + Max. Rows Bumpers (40/20)