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

  • Don't hold on, but don't let go. Workout

    Alternating between (A) standing hip flexion holds and (B) kneeling hamstring holds.

    (A) Hold onto your knee and pull it in as close into your chest as possible then remove hand without letting go of the flexion in your hip. Bottom leg stays straight and engaged, low back does not round and knee does not bend!

    (B) Hold onto your foot to pull it in as close as possible into your glute as possible then remove your hand without letting go of the tension in your hamstring. Torso stays upright.

    Round 1: 30:10 each (front hip flexion)
    Round 2: 25:10 each (angled hip flexion)
    Round 3: 20:10 each (side hip flexion)

    You will cramp. It will suck. keep holding.

    3.5 minute "circuit"
    6 minutes

  • Performance Workout

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 90 seconds
    Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
    Rest 90 seconds

    B.
    For time:
    10 Wall Ball Shots (20/14 lbs)
    1 Ring Dip
    9 Wall Ball Shots
    2 Ring Dips
    8 Wall Ball Shots
    3 Ring Dips
    …
    1 Wall Ball Shot
    10 Ring Dips

  • Monster 48/2015 Workout

    For time:
    22-16-10reps of:
    Pullups
    Overhead Squats 50/30kg

    rest 3min

    2 Rounds of:
    10 Deadlifts 120/80kg
    20 Wall Balls

    rest 3min

    4 Rounds of:
    3 Bar Muscle-Ups
    5 Handstand Pushups
    7 Toes-to-bar

  • VOIMA/TEKNIIKKA LEVEL 1 Strength

    Every 90 sec (6x)
    Etukyykky x 2

  • 071215 Workout

    WOD
    For time:
    - 2 kierrosta juoksua
    - 15 x ohs 50/35kg
    - 30 x box jump
    - 2 kierrosta juoksua
    - 10 x ohs 50/35kg
    - 20 x box jump
    - 2 kierrosta juoksua
    - 5 x ohs 50/35kg
    - 10 x box jump

  • VOIMA/TEKNIIKKA LEVEL 2 Strength

    OHS 3RM

    Etsi OHS:n 3 toiston maksimisi.

  • EMOM 10min, 3 Power Cleans Strength

    EMOM 10min, 3 Power Cleans (65-85% of 1RM Clean

  • Tuesday 24th November 2015 Workout

    WOD

    AMRAP 5 min
    5 front Squat
    10 pullups

    1min rest

    AMRAP 5 min
    5 power clean
    10 bar over burpees

    Post reps and weights used

  • 3x3 Thrusters Strength

    3x3 Heavy Thrusters

  • 3-5 rounds: Rope and Headstand Workout

    3-5 rounds, not timed;
    90secs AMRAP Rope Climb
    3-5 x Headstand Straddle Press

    Record rope results and other details.