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

  • Mayhem Classic Spin off Workout

    On 0:00
    PART 1
    Complete:
    21-15-9
    Row Calories
    Lateral burpees over the erg

    *If you complete the work in less than 6 minutes then progress to part 2

    On 6:00
    Part 2
    Complete:
    5 Rounds of
    8 Thrusters 115/75lbs
    12 Chest to bar pull ups

    *If you complete the work in less than 6 minutes then progress to part 3

    On 12:00
    PART 3
    Complete:
    21-15-9
    Row Calories
    Lateral burpees over the erg

    *If you complete the work in less than 6 minutes then progress to part 4

    On 18:00
    PART 4
    6 Minute AMRAP
    3 Ring muscle ups
    6 Deadlifts 245/165lbs

  • 10min 30s töitä/30s lepoa + bonus Workout

    10min 30s töitä/30s lepoa
    1. Tuplanaruhyppy
    2. Raaka rinnalleveto+työntö 40/30kg

    2min lepo

    6min
    2,4,6,8,… varpaat tankoon
    3-5 yleisliike

    2min lepo

    6min
    2,4,6,8,… etunojapunnerrus
    10 kulmasoutu tangolla

  • Endurance WOD Workout

    Endurance WOD

    In teams of 2 for 45 minutes:

    AMRAP
    60 cal row
    50 m D-ball bear hug carry (2x räkki ympäri)
    60 burpee
    60 cal row
    60 D-ball on shoulder squats

    Share the work. One works, one rests

    • Skaalauksena liikkeet wall ballilla 9/6kg / Bear hug carryyn 2x KB

  • CFMEDA 30.09.14 Workout

    For Time:
    20 STO 60/40
    30 DU
    15 STO
    40 DU
    10 STO
    50 DU

  • Core Workout

    EMOM5
    5 V ups / tuck ups
    5 hollow rocks
    5 sec hollow hold

    *everything unbroken. Add or reduce reps if too easy or too hard.

  • Strength Workout

    4 sets of ( 15mins)
    a, max reps perfect push ups
    b, single arm ring row x 6/6 side ( 2 sec pause on top)
    - 2 mins rest after each round

  • Strongman session Workout

    2 Rounds (mixed Partner and Solo)

    2min OFF/90 sec OFF

    A) Sled Push (max length)
    B) Standing arm over arm Sled pull (Partner in Plank)
    C) Farmer Carry (max length) (SOLO)
    D) Heavy Tyre Flips (Together)
    E) Hammer the Tyre (5/side + 5 at top) (Partner Triceps SkiErg)
    F) Yoke Carry (max length) (SOLO)
    G) AMRAP of 5 Sandbag over Shoulder + 30m Bearhug walk (SOLO)

  • 2.Conditioning Workout

    "Mind Eraser"
    AMRAP 20:
    7 Power Cleans
    7 Burpees
    200 Meter Run

    Barbell Pounds - 135/95
    Barbell Kilos - 61/43

  • Hang power snatch Strength

    Hang power snatch
    10x2r @ 75%
    Go every 90s.

  • Cool down Workout

    400m light run
    2:00 couch strech (R/L)
    2:00 banded bully (R/L)