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

  • Fitness Workout

    A.
    Every minute, on the minute, for 20 minutes (4 sets of each):
    Minute 1 – Deadlift x 6-8 reps @ 30X1
    Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
    Minute 3 – Russian Step-Ups x 10 reps on Left Leg
    Minute 4 – Russian Step-Ups x 10 reps on Right Leg
    Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

    B.
    Three rounds for time of:
    Row 300 Meters
    20 Kettlebell Swings
    10 Goblet Squats

    Use the same kettlebell for both movements.

  • Squat clean 10x1 Strength

    Squat clean 10×1 @80-925%

    Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

  • Fitness Workout

    A.
    4 kierrosta:

    Takakyykky x 8-10 reps (rauhallinen lasku ja käytä boxia tarpeen mukaan)
    Lepää noin 90 s

    B.
    Aikaa vastaan:

    Tuplahypyt x 100 tai tangon ylihyppy

    Neljä kierrosta:
    20 Etuheilautus
    10 Polvien nosto
    10 Pystypunnerrus käsipainoilla

  • Aamu WOD Workout

    Kahvaluula

    3min rinnalleveto+työntö
    1min lepo
    3min turkkilainen ylösnousu
    1min lepo
    3min kyykky
    1min lepo
    3min tempaus
    1min lepo
    3min pystypunnerrus
    1min lepo
    3min etuheilautus

  • VOIMA/TEKNIIKKA Workout

    EMOM 5 min: Tempaus nivusilta, jalat pysyy maassa. Paino n. 70%
    EMOM 5 min: Tempaus (maasta) edelleen pyritään pitämään jalat maassa (joutuu tekemään nopeamman vedon polven päältä -rytminvaihdos) paino n.80%

  • 11SEP2015 Workout

    AFAP / For time
    3 rounds of
    400m Run
    20 Thrusters 42,5/30kg

    Buy out:
    20 Back Squats 60/42,5kg
    (tempo 22X1)
    *should be unbroken)

  • Monster 37/2015 Workout

    Partner WOD

    For time:
    Ground to Overhead 5000/3500kg (Total Kg)
    50 Toes-to-bar
    Deadlift 5000/3500kg
    50 Pullups
    100 Burpees
    50 Situps
    2 Rope Climbs
    100 Split Jumps

    (Jämför med Monster 10/2015)

  • Back squats Workout

    Back Squats- 5x3 Building to heaviest set
    Metcon:
    5 RFT:
    8 Front Squats 135/95
    8 Ring Dips
    8 Goblet Walking Lunges 55/34

    Score: 3 RM/time

    PostWOD:
    400m run
    2x30 sec pigeon pose
    2x30 sec hamstring smash with lacrosse ball

  • Treshold "Roy" Workout

    Five rounds for time of :
    15 Deadlifts 102,5/70kg
    20 Box jumps 60/50cm
    25 pull ups

  • Performance Workout

    A.
    Four sets of:
    Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
    Rest 60 seconds
    L-Sit x 30-60 second hold
    (if you cannot do this consecutively, accumulate the time)
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 5 minutes of:
    10 Pull-Ups
    10 Wall Ball Shots (20/12 lbs.)

    Then rest exactly 5 minutes, before completing . . .

    As many rounds and reps as possible in 5 minutes of:
    10 Toes to Bar
    10 Jumping Lunges