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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

  • Shoulder presses Strength

    Shoulder press 5x3x75%

  • Thruster 1 x 3 Strength

    Thruster for load:
    #1: 3 reps

  • WOD Workout

    3 SETS
    500/400m Row/Ski
    30 KB USA swing @ 24/16kg
    20 Burpees Over Rower/Plate
    -Rest 2:00 b/t Sets-
    - Score is slowest set
    - Scale burpees for a goal of 2:00 or less per round there

    Total: timecap: 20 mins

  • Conditioning 17-12-2022 Workout

    PARTNER WORKOUT
    IN TEAMS OF 2...
    2 ROUNDS FOR TIME*
    20 Ring Muscle-Ups
    40 Power Cleans @70/45kg
    60 Box Jumps @61/51cm
    80/65 Cal Row
    *P1 works while P2 Rests. Split work as needed. Complete in order for both rounds.

    -RMU: Option 1: Burpee Chest to Bar Pull-Ups. Option 2: Burpee Pull-Ups

  • Rinnalleveto-progressio (raaka) Strength

    3RM

    Saat valita itse teetkö progen raakana vai kyykkyyn.
    *     Tulosta syöttäessä; valitse jompikumpi treenistä, jotta WC tekee statsit oikein.

  • 141222 Keskiviikko Workout

    BENCHMARK WEEK

    "Angie"
    For time
    100 pull-up
    100 push-up
    100 sit-up
    100 air squat

  • Power Clean Strength

    5x2 Power Cleans @85%
    - Rest 2min btw sets

  • 36 min 5 liikettä Workout

    36 min

    60 tuplanaruhyppy 120 yksittäistä hyppy
    30 Yhden käden kahvakuula heilautusta 12/16kg
    30 askellus laatikolle kahvakuulan kanssa 12/16kg
    30 sek roikkuminen
    30 istumaannousu

  • Conditioning 10-12-2022 Workout

    HERO WORKOUT

    Solo "HOLLEYMAN"
    30 ROUNDS FOR TIME
    5 Wall Balls @20/14lbs
    3 Strict Handstand Push-Ups
    1 Power Clean @100/70kg

    or

    PARTNER WORKOUT OPTION IN TEAMS OF 2...
    60 ROUNDS FOR TIME
    5 Wall Balls @20/14lbs
    3 Strict Handstand Push-Ups
    1 Power Clean @100/70kg
    *P1 starts a full round while P2 rests.
    Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).

    • Some of you may have done it solo before, check here

  • WOD Workout

    4 SETS FOR TIME
    15 Thrusters @35/25kg
    30 Double Unders
    100m Run / 150m Row or Ski
    -Rest 2:00 b/t Sets-

    Score is Slowest Set

    Total timecap: 15 mins