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

  • Strength Strength

    Barbell Shoulder Press (16 mins )
    Build to a HEAVY 2 in 10 sets. Rest 90 sec

    Optional: Build to a moderate set of 4-5

  • Pullup Strength Strength

    Weighted pullups:
    5 - 4 - 3 - 2 - 1

    Post details and weights into comments.

    Strict Pullup Progressions:
    Pre I - Scapular Retraction at bottom, Ring Rows
    I - Negative Pullups (w/ active shoulders)
    II - Negatives x Volume
    III - Negatives + Weight
    IV - Negatives + Weight x Volume
    V - Negative to Positive
    VI - Negative to Positive x Volume
    VII - Positive Weighted

  • 7 kierrosta alkavalla minuutilla Workout

    7 kierrosta Alkavalla minuutilla

    1. Soutu 200m
    2. Istumaannousu 10-15
    3. Kahvakuulaheilautus 15-20
    4. Yleisliike 6-10
    5. Pyörä/assault/echo 400m tai 10-12 kaloria
    6. LEPO

    Kesto 42 min

  • WOD Workout

    AMRAP 15 mins
    15 Wall Balls, 9/6 kg
    15 Sit-ups
    15 Box Jumps, 60/50cm
    1 Rope Climb

    Goal: 3+rounds

  • 20.2.2024 ”Flight Simulator” Workout

    Double Unders

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • Front Squat Strength

    3 x 5 70% 5RM (samoilla painoilla)

  • BBF 020125 Workout

    Amrap 10
    2-4-6-8-10...Wall balls
    2-4-6-8-10…DB snatches
    4-8-12-16-20… Lateral Jump over DB

    Rest 3min

    Emom 10
    1. Row
    2. Bike
    3. Ski
    4. Shuttle runs with a Twist
    5. Rest

    Rest 3min

    Amrap 10
    10 pull-ups
    20 box jumps
    30 KB swings
    40 sit-ups
    50 double unders

  • Leuka 8 Workout

    3x Maksimitoistot
    -Kehonpainolla tai sillä V2-intensiteetillä, jota olet progessa käyttänyt

    Tulos= Kaikki yhteensä

  • Saturday Madness Workout

    For time :

    Buy in:
    50 bar facing burpee
    then
    5 rounds with a Partner
    10 Power Cleans @70/50kg
    20 Cal Bike/Row/Ski
    30 Hand Release Push-ups
    500m Row
    Split all reps evenly
    then
    Buy out:
    50 bar facing burpee

    Timecap: 35 mins

    Split all reps evenly

    Rx+: 85/60kg

  • Diana Workout

    21-15-9, deadlift 100kg, HSPU