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

  • Monday 2nd December 2019 Workout

    Every 3min for 5 rounds

    5 Back Squats from rack
    5 Press in split from clean

    Every 2min at each station:

    1, 8-12 offset RNT split squats each leg

    2, 1 pressing turkish get-up each arm

    3, tempo step up 8-12 each leg holding two dumbbells fast up slow down

    4, tempo overhead squats (3 sec down 3 sec hold fast up 1 sec pause at the top)

    each round should take 8min

  • Tuesday 3rd December 2019 Workout

    15min to build upto a heavy farmers carry

    WOD

    In teams of 3:

    200m KB farmers carry
    3 rounds of KB DT each
    50 cal row

    3 rounds for time

    (30min time cap)

    KB DT = 12 KB deadlift/9 KB cleans/6 KB Push Press 24/16kg

  • EMOM 12 Workout

    EMOM 12:

    6 Deadlift 60-70% 1RM

    6 Front Squat 60-70% 1 RM

    REST

  • Tiistai 26.11. Workout

    Rästi

  • Nissarnas julklappsutdelning Workout

    30min time to deliver as many presents as possible with your partner 🎅🎅

    Reps of the following is worth different amount of presents.

    Sandbag over shoulders - 5 presents
    Devils Press - 3 presents
    Burpee Box Jump Overs - 3 presents
    Row - 2 presents
    Echo Bike - 2 presents
    SkiErg - 2 presents
    BikeErg - 2 presents
    Wall Balls - 1 present
    DB Snatches - 1 present

  • Lauantai 30.11. Workout

    Parikisat

  • Power clean 5 RM Strength

    Power clean, 5 reps as heavy as you can (with good form).

    Starts from the ground and catch in a small squat, extend hips and legs.

    ! SHARP CATCH !
    Post three heaviest triples, other sets into comments.

  • Clean ladder Workout

    Clean ladder for time:

    10 reps 65%
    8 reps 70%
    6 reps 75%
    4 reps 80%
    2 reps 85%

    TC: 20 min (voi tehdä myös parin kanssa samalla tangolla I Go, You Go staililla, jos paljon jengiä wodilla)

  • 11/24/16 Workout

    Start up(14)
    stretch 5 mins

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

    12 walkouts
    12 plyo
    12 bfsu
    12 dips
    12 kbs
    12 du's or attempts
    12 strict db press
    12 db squat cleans
    12 db b.o.r

    Metcon/Metcon-comp
    "Feast"

    It's Thanksgiving and I feel that it is only appropriate that we pay some of our favorite ladies a brief visit to see what they are serving up on this fine Thanksgiving day.

    On a running clock.

    Let's start with a little..

    Grace
    15 clean and jerk 95/65

    then..

    Nancy's house
    400m run
    15 ohs 95/65

    followed up by..

    Isabel's house
    15 snatches 95/65

    off to..

    Diane's house
    21 deadlift 225/155
    21 hspu(mod as needed)

    then..

    Cindy's house
    2 servings
    5 pull ups
    10 push ups
    15 squats

    Let's run by..

    Helen's house
    400m run
    21 kbs 53/35
    12 pullups

    and wrap it up at..

    Karen's house
    50 wallballs 20/14

    and then we will finish up with a little..
    Grace
    15 clean and jerk 95/65

    Finisher
    stretch and roll
    100 abs of choice

  • EMOM 20min Workout

    1. 10/7 cal Bike max WB
    2. 10 Power Snacth 50/35 max T2B
    3. 10/7cal Row max rower over burpee
    4. Max sandbag over shoulder 5.Rest