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

  • 07032014 Workout

    Bodyweight skills

    4 Rounds for quality and minimum rest of:

    1 min Max time L-Sit/L-hang and every other round max reps back extensions
    2 minute AMRAP: 8 Burpees, 8 Kettlebell swings (32/24 kg)
    1 min Rest

  • Backwards and SDLHP Workout

    4 rounds
    50m running backwards
    10 SDLHPs 35kg/25kg

  • 30 min EMOM Workout

    1) 10-15CAL ROW
    2) 16 DB SNATCH (8+8)
    3) 15-20WALLBALL
    4) 30S HOLLOW ROCK
    5) 12-20 BURPEE

  • Chipper Workout

    For time

  • Jaa-a Workout

    WOD 28/10/2013
    5min soutu
    5min fillari
    5min DU
    3 kierrosta
    1min pal kierrosten välissä

  • 28.7.2014 Strength

    Clean 3 x 5

  • ”Mind Eraser” Workout

    ”Mind Eraser”

    20min

    7 raaka rinnalleveto 61/43kg
    7 yleisliike
    200m juoksu

  • HANG SQUAT CLEAN Strength

    E90s x12
    4x3 hang squat clean
    4x2 hang squat clean
    4x1 hang squat clean

  • CROSS Workout

    A)
    Push Press
    1x3 @ 70%
    1x3 @ 80%
    1x3+ @ 90%
    Final set is an AMRAP @ RPE 8
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    Week 3 of 6

    B)
    AMRAP x 15 MINUTES
    400m Run
    20 Push Press @35/25kg
    200m Run
    20 Backrack Alt. Lunges @ light
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Alt. Bird Dogs
    10 Alt. Deadbugs
    20 Empty Barbell Biceps Curls
    Rest as Needed btw sets

  • CROSS Workout

    A)
    Deadlift
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP @ RPE 9
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.

    Week 4 of 6

    B)
    In 12:00
    50 Wallballs @9/6kg
    40 Burpees over the Bar
    30 Deadlifts (120/80kg)
    Remaining time AMRAP: Wallballs

    Goal: 40+reps

    C)
    OPTIONAL COOLDOWN
    2-3 sets for quality
    20 banded pull through
    10/10 pallof press
    30"/30" pidgeon stretch