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

  • Chipper Workout

    Row 50kcal
    40 Bar over Burpee
    30 Power Snatch (50/35kg)
    20 Squat Clean (70(50kg)
    10 HSPU

    This is for time, go as fast as possible. Scale the weights and reps if needed. You should be moving all the time. Use only one barbell and load it yourself.

  • 14.8.2017 Workout

    EMOM 15

    1min: ME chin over bar hold
    2min: ME Squat hold, 90 degrees 20/15kg
    3min: 200m sprint

  • Strength 2 - Glute Strength Workout

    MVMT PREP
    Roll Lats & Posterior shoulder
    Lower Seg Roll X 4/
    Glute March 2 X10/
    Glute March & Cont shoulder Reach X5/

    Inchworm out - 10 scrap push ups
    Shoulder taps 10/
    SL DL practice 2X 10/
    Arms OH BW SUMO stance DL hinge practice X 10
    10mins
    **
    SKILL : Black Banded internal & External Stim Rev Lunges**

    banded EXT rot activation Rev Lunge

    face other direction and rack same leg for INTERNAL rot stim
    INT X15/
    EXT X 15/

    Finish INT & EXT on 1 leg before switching.
    5mins

    SUMO DEADLIFT 4 X 12
    ALT DBL DB OV PRESS 4 X 12/

    3min X 4

    16 min

    TABATA-UESDAY

    Working Solo complete Combo 1, 2, & 3 with 1 min REST between.

    You will need :
    1 mat, 1 hurdle, 1 mini-band

    3 ROUNDS of 10 Sets of 20s ON : 10s OFF
    Alternating between 2 designated exercises.

    1) HIgh Knees & Sprawl
    1min REST
    2) Toe-Banded Bicycle & Hollow Hold V-snaps leave band on
    1 min REST
    3) Huddle Hops & Push up to Plank

    19mins (2 mins to explain)

  • Triss Workout

    Starting at 00:00

    For time:
    9 Muscle Ups
    15 Snatches 60/40kg
    21 Bar Facing Burpees

    Starting at 07:00

    For time:
    9 Muscle Ups
    15 Clusters 60/40kg
    21 Bar Facing Burpees

    Starting at 14:00

    For time:
    9 Muscle Ups
    15 Overhead Squats 60/40kg
    21 Bar Facing Burpees

    Timecap 21min

  • 4 rounds, rest 1-2min between sets: Strength

    1) 5 Weighted Pull-Up
    2) 6+6 Single Arm Seated Press
    3) 15-25 GHD Sit-Up
    4) 10+10 Single Leg KB Deadlift

    Go by the feel. Scale if needed

  • Omalla Painolla Workout

    AMRAP 12 min:

    3 Handstand Push-Ups / Wall Climb
    6 Ring Dips / Push ups
    9 Toes to Bar / Linkkari

  • 12min EMOM: Workout

    1) 5-10 HSPU (deficit)
    2) 10-15 TTB

    Scale if needed (no deficit). Try to do TTB unbroken.

  • 8-3 skill work Workout

    Skill work- EMOTM for 12 minutes
    Evens- 40 seconds of double under practice or max double unders
    Odds- 40 seconds of handstand walk or handstand push up or handstand hold practice
    Score = total # of feet for Handstand walks/ reps of HSPU / or total handstand holds

  • 1/4 Murph + 3 kierrosta Nancy Workout

    400 m Juoksu
    25 Leaunaveto
    50 Etunojapunnerrus
    75 Kyykky
    800 m Juoksu
    15 Valakyykky (paino miehet maskimissaan 42,5 kg ja naiset 30 kg)
    400 m Juoksu
    15 Valakyykky
    400 m Juoksu
    15 Valakyykky

  • WOD 31.7 Workout

    AMRAP 4
    21 S2OH 40/30
    21 front squats
    burpees over bar for remaining time
    rest 2:00
    AMRAP 4
    15 S2OH 50/35
    15 front squats
    burpees over bar for remaining time