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

  • 20 Min EMOM Workout

    Alternate between;
    1. 10-15 Burpee Box Jumps

    2. 10-15 OHS 50/35 KG

    Optimse reps to make things challenging but still move well and within 40 secs.

  • ME of HSPU, PU and TTB Workout

    3 Rounds
    1) 1min ME Handstand Pushups
    rest 30sec
    2) 1min ME Pullups
    rest 30sec
    3) 1min ME Toes-to-bar
    rest 1min

  • Fitness/Performance Workout

    A.
    Five sets of:
    Unsupported Seated Strict Press x 4-5 reps
    (sit on a bench without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes

    B.
    Against a 7-minute running clock, complete:
    500 Meter Row
    immediately followed by…
    As many rounds and reps as possible of:
    10 Single-Arm Presses (5 each arm @ 55/35 lbs)
    10 Box Jump-Overs

  • DB OHP Strength

    Strict DB OHP 5x7
    Single Ring Pull ups 5x7 (both hands grip single ring)
    Scapular CARs 5x5 per arm per direction

    3.5 minute sets
    20 minutes

  • Run, Jump, Slam, Roll repeat Workout

    First...

    The curve

    then...

    Box jumps
    (set up all six boxes at varying heights)

    then...

    Overhead cross body medicine ball slam

    then...

    Ab roll out

    Rd 1 0.04, 4, 2 per side, 4
    Rd 2 0.06, 6, 3 per side, 6
    Rd 3 0.08, 8, 4 per side, 8
    Rd 4 and thereafter 0.05, 10, 5 per side, 10

    When waiting to start - hold an extended plank.
    If any backlog occurs - hold an extended plank
    When all else fails - hold an extended plank

    12 minute AMRAP
    16 minutes

  • 141215 Workout

    WOD
    3 Kierrosta
    45 sec työtä - 15 sec lepo
    Kierrosten väliin 1min 15 sec tauko

    Liikkeet:
    - Row cal
    - Tempaus kuulalla/käsipainolla
    - Wall ball
    - Boxjump

  • Simple, yet effective Workout

    10 rounds:
    10 Wallball,
    5 Pull-Up

  • Bulgarian Split Squat Strength

    Bulgarian Split Squat 5x4/leg

    DB Overhead Push Press 5x8

    45sec mobility

    4min rounds
    25mins

    Stretch of the Day
    -Lacrosse ball pec release

  • 081215 LEVEL 2 Workout

    FOR TIME:
    Cash in: 400m juoksu
    3 kierrosta:
    - 15 x shoulder to over head (valitse paino)
    - 15 x TTB
    Cash out: 20 x burpee

  • Fitness/Performance Workout

    A.
    Five sets of:
    Dumbbell Shoulder Press x 4-6 reps @ 2011
    Rest 60-90 seconds
    Farmer’s Carry x 100 Meters
    Rest 60-90 seconds

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    4 Strict Pull-Ups
    8 Push Presses (95/65 lbs)

    Rest 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (32/24 kg)
    15 Push-Ups