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

  • SM-karsintawod #2: box jump, push-up, double-under Workout

    AMRAP 6 min

    20 Boksihyppy (60cm/50cm)
    10 Punnerrus (käsien irrotuksella)
    20 Tuplanaruhyppy

  • Badger Workout

    3 rounds:

    • 30 squat cleans 95/65 lbs or 42.5/30 kg
    • 30 pull-ups
    • 800 m run

    Resources

    Video

  • WOD Workout

    4 Rounds of:
    15 Toes to Bar
    12 Burpees
    400 m run/500m Row / 25 cal bike
    Rest 60s.

    Timecap : 20 mins
    Score = total time

  • Gymnastic Strength

    Strict gymnastic (20 mins)
    Weighted pull up and weighted ring dip
    - build up in 5 sets to the heaviest triple of the day in each movement
    - use vest or kettlebell
    - do it in superset

  • Strength work Strength

    5 rounds, rest as needed:

    1) 5 Back Squat
    2) 5+5 Single Arm Standing DP Press
    3) 5 Weighted Pull-Up

  • Olympic Lifting Strength

    Hang Clean + Clean complex
    build up to 60% then :
    EMOM 10 min
    add weight each min

  • WOD Workout

    AMRAP 12:
    10 Alt. DB Snatch@22,5/15kg
    10 Burpees
    200 Meter Run / 250m Row/ 12/10cal bike

    Rx+: 2/1 Bar Muscle-ups each round before the DB Snatches
    goal: 4+ rounds

  • 20min emom of your choice Workout

    20min EMOM, designed by you.

    Go by feel. You can go odd/even or straight emom.

  • 5/23/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 superman

    Metcon/Metcon-comp(12)
    amrap 12
    15 kbs 35/20-*53/35
    15 step ups/*box jumps 24/20

    work up to hvy 2 tng cleans(12)

    Finisher
    2 min hip opener
    2 min chest opener
    100 flutters

  • Engine - 5 rounds, 2min rest Workout

    5 rounds, rest 2min between sets

    Run 400m
    12 Thruster (40/30kg)
    8 Bar over Burpee

    Ohje: Juokse 400m, jonka jälkeen tee 12 thursteria ja 8 burpeeta tangon yli. Lepää tasan 2 minuuttia kierrosten välillä. Pyri tasaiseen suoritukseen ja pyri tekemään thrusterit putkeen. Harjoitus ei ole maksimisuoritus, mutta saat hengästyä kunnolla. Pyri pitämään kierrosajat samoina läpi harjoituksen.