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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

  • Linna masters 2016 event 3 Workout

    AMRAP 9 minutes:
    30 Cal Row
    20 Thrusters
    10 C2B Pull Ups
    M/W 35-39: 50/35kg C2B/C2B

  • 3 kierrosta lämmittelyä Workout

    3 kierrosta

    100 m juoksua
    3+3 Hämähäkkimies askelkyykky
    30s. Kuollut koppakuoriainen
    5 mittarimatoa paikalla
    10 kyykkyä

  • ROTDBSB Workout

    "Return of the Dumbbell Super Burpee"

    Work in Two's. You go, I go format. One Partner completes Super Burpee Reps, other is holding isometrics or fleeing on machines. Need Two DB's: 15-30lbs

    DB Super Burpee = (Thruster + Scissor Lunge L/R + Sprawl to Push-up + Renegade Row Dumbbells L/R)

    1. DB Super Burpee: 5-6-7-8-9-10 reps (then climb back down) Other Partner has choice of (below) while they wait;
    2. Plank, Low Push-up hold, Wallsit, Chin-up Hold, SKI / CURVE / ROW

    AMRAP

  • WODconnect Advent Calendar 2016 - Day 5 Workout

    Today we will do one brutal set of back squats:

    Use your body weight or 50% of your 1RM and do as many reps as possible. Choose your weights so that you can do at least 20 reps.

    Don't start too fast. The set will be long, and it start to feel uncomfortable at some point but keep your core tight and try to maintain the rhythm. Ask for a friend to back you up!

  • WOD Workout

    Four rounds for time of:
    6 Hang Snatches (115/75 lbs)
    12 Chest-to-Bar Pull-Ups

    Rest 2 minutes, and then…

    Three rounds for time of:
    12 Shoulder to Overhead (115/75 lbs)
    12 Bar-Facing Burpees

    Rest 2 minutes, and then…

    Two rounds for time of:
    30 Wall Balls 20/14
    30 Push-Ups

  • Barbell row @ 31X1, 3 x 6 reps, rest 70'' Strength

    Barbell row, 3 x 6 reps, rest 70 sec between sets.

    Tempo: 3 sec down, 1 sec pause, eXplode up, 1 sec pause.

  • AMRAP 16 min: 16.2 modified Workout

    AMRAP 16 min: "Open 16.2. modified"

    25 toes-to-bars
    50 double-unders
    9 squat cleans, 60/45kg

    Scaling:
    Toes-To-Bar -> knees-to-elbows -> leg raise -> lying down toes-to-KB -> situps
    Squat clean -> power clean -> heavy KB swing -> back extension

  • Hi-hang snatch 5x1 Strength

    5 singles from pockets

  • It's been too long Workout

    Since we've had a solid day of Sprintervals

    0.05 60%

    Dynamic sprint prep in between

    0.06 70%

    Dynamic sprint prep in between

    0.07 80%

    Dynamic sprint prep in between

    0.08 100%
    0.06, 0.06, 0.06...
    1:5 work rest ratio

    Feel the need to do extra?
    Angled ab wheel x5/ on repeat during rest periods

    Note your 0.08 time

    20 minutes

  • Engine Gymnastics Workout

    12 Min EMOM Alternate
    1. 10-20 Second Chin above bar hold
    2. 5-10 Deficit Push Up ( KBs for deficit)