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

  • EMOM40 Workout

    15/12 cal row
    15 DL 70/50kg
    12 T2B
    8 Renegade row push up
    3 Wall climb

  • 1min ON, 30sec OFF Workout

    10 rounds, 1min ON, 30sec OFF

    Work these as AMRAPS

    A) 5 C2B Pull-Up + 8 C&J @50/35kg
    B) 5 Power Snatch + 8 Bar over Burpee

    On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

  • 20min EMOM: Workout

    1) Farmers carry
    2) 10-15 Medball Clean

  • 9/18/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    work up to 1rm back squat(20)

    Metcon/*Metcon-comp(17)
    (FGB clock)
    air squats
    single/*double unders
    row(cals)
    push press 75/55-*95/65
    mbsu/*ghdsu

    Finisher
    2 min couch stretch
    2 min sh distraction
    50 in and outs

  • Tough Viking 2017 Workout

    Tough Viking juoksutapahtuma. Kerro fiilikset yms.

  • 8/30/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Metcon/Metcon-comp(7)
    amrap 7
    7 wallballs 16/12-*20/14
    7 mbsu 16/12-*ghdsu

    5x2 front squat(12)

    Finisher
    2 min couch stretch
    2 min s/a para
    3x :30 plank

  • 8/29/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon/Metcon-comp(16)
    3rds
    7 cleans 135/95-*185/125
    21burpees over the bar
    200m run
    then
    28 *deficit hspu/mod as needed or hrpu

    clean and jerk(12)
    work up to hvy

    Finisher
    2 min hamstring stretch
    30 w raise
    1 min v-sit

  • Nopee ku elohopee Workout

    Three rounds for time of:

    30 Kettlebell Swings 18 / 24
    15 Push-Ups

  • SKI-TERVALS Workout

    ROW-TERVALS VS SKI-TERVALS
    8 min Rounds AMRAP

    ROW OR SKI (AsFastAsPossible)
    100m
    150m
    200m
    300m (repeat 300m)

    After completing distances complete :
    10 CTB Jumping Pull Up (4 stations set up)
    10/ Scissor Jumps
    50/ Flutters

  • Tuesday - STRENGTH 3 - STAND UP - WK 4 Workout

    MVMT PREP
    Foam roll lats
    Dowel Shoulder Openers
    Dowel OH press
    Inchworm + Scap PU + PU
    SL Bench Sit downs X 10/
    Pistol SQ Bottom Position ISO holds 10s/ X 3
    10 mins

    STRENGTH 3 - STAND UP - SET 10RM/
    DBL DB LAT STEP UP 4 X 10/
    CHIN UP (wide grip or pregress shoulder width grip) 4X 10
    Burn Out LIGHT BB OH press 4 X 10 - 15 reps

    CAN'T HOLD 'EM DOWN
    1 rope set up for whole class. 1 person at a time finishes ROPE reps for each ROUND - ie ROPE IS TIMER.
    Others move through "rest" positions A - E until it's your turn (no specific order, set up 3 TRX's). EVERYONE is to complete Reps for the ROPEs.

    DON'T DROP YOUR POSITION OR start ROUND over again!

    Position:
    A) GOB SQ ISO HOLD
    B) BOTTOM PU POSITION (1 inch off floor)
    C) LUNGE L/R
    D) TRX ROW ISO HOLD (thumbs in arm pits)
    E) PLANK WALK OUT (nose to ground!)

    ROUND 1 : 10 OH SLAMS
    ROUND 2 : 15 OH SLAMS
    ROUND 3 : 20 OH SLAMS
    ROUND 4 : 10/ PLANK SINGLE ARM SLAMS
    ROUND 5 : 15/ PLANK SINGLE ARM SLAMS
    ROUND 6 : 20/ PLANK SINGLE ARM SLAMS

    24 mins (4mins set up & explain)