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

  • 2/24/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    goat(5)

    Power(20) 1 or 2
    bench/strict work up to 1rm
    deadlift 4x2
    ft squat 5x2 w/2 sec pause

    Fitcamp
    5rds
    20 jing jangs
    20 step ups
    60 m climbers

    Metcon(13)
    otm 7 kbs 53/35
    70 oh lunge 105/75

    Metcon-comp(13)
    otm 12 ttb
    70 pistol squats

    Finisher
    50 oblique crunch
    1 min hip opener
    25 t raise

  • 250216 Workout

    Every 10min for 40min (4 sets)
    Complete the following as quickly as possible:
    Row 1000m
    15 x strict HSPU
    15 x strict Pull ups
    15 x strict Ring dips

  • 19.9.2018 Penkki Strength

    Penkki 3x3x92,5%
    Kapea Penkki 1+1 (1.toisto rinnasta selvällä stopilla, 2.toisto puolivälistä) nousu mahdollisimman kovaan rautaan

    Pendlay Row 5x3
    Pystypunnerrus 5x3
    em. liikkeet voit tehdä "superina"

  • Pre loaded Vertical Jump 5x3 Workout

    Pre loaded Vertical Jump 5x3

    Rest as needed. Easy with the loading. Check the video.

  • Strict pronated pull-ups 7R Strength

    Strict pronated pullups
    7 reps

    --

    Post three heaviest successful sets, others into comments

  • Carry me Workout

    4x Superset of:
    50m Double KB front rack carry 24/16kg
    50m Double KB farmers carry 32/24kg
    Rest as needed

  • Power clean & jerk Strength

    Do additional 3 sets with 75-80% of days max.

  • Maanantai 24.7 Strength

    Wendler 531 Squat deload

  • Bent over KB row 4+4 Strength

    Bent over KB/DB row
    4+4 reps

    Post five heaviest successful sets

  • Conditioning 16-09-2018 Workout

    5 Rounds of:
    40m Heavy Sledpush or Sledpull
    20-30m Heavy Odd Object Carry (DBall, Stone, Heavy KB, Yoke, etc)
    Rest 1:00-2:00 after each set.

    • Not stressed about time result here, instead work hard and try new things with the carry.