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

  • 21-15-9 assault bike/box jump Workout

    For time

    21-15-9
    assault bike
    box jump

  • Strength Strength

    Strict Pull-ups Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.
     Options: Add weight, bodyweight, 5 x 5 partner assisted (no cluster sets) or 5 x 10 Ring Rows.

  • Skill WOD Handstand Workout

    -Kaatumiset
    -Kaatuminen patjalle (kuperkeikka/suorana)
    -Pidot seinää vasten / blokkia vasten / Parin kanssa
    -Käsilläkävely sivuttain seinää vasten / ilman tukea

  • Wednesday 13th February 2019 Workout

    Try to complete in 20 minutes:
    5 strict pull-ups
    10 push-ups
    15 squats
    10 strict pull-ups
    20 push-ups
    30 squats
    20 strict pull-ups
    40 push-ups
    60 squats
    40 strict pull-ups
    80 push-ups
    120 squats

    Post time or amount completed within 20 minutes to comments.

  • 14/11 Strength

    A) Front Squat
    5-4-3-2-1-1-1
    Descansa 2 mIn entre séries.

    B) Duplo "Karen" em pares
    Para Tempo:
    300 Wall Balls (9/6)

  • 2/12/19 Workout

    Warm up(0:00-10:00)
    10 jing jangs
    active spiderman

    10 jing jangs
    active samson

    10 jing jangs
    active dive bombers

    db warm up-5 each
    strict press
    reverse lunge
    straight leg deadlift
    reverse lunge
    strict press

    Mobility (10:00-15:00)
    1:00 min front rack stretch
    :30 sec chest stretch per
    1:00 min wrist stretch

    Pointers/skill(15:00-20:00)
    db cleans- pull yourself under db.
    Prep: 3 db deadlifts, db hang clean, db power clean

    pull ups-long hollow body, use hips to kip.
    Prep: 10 scap pull ups, 5 kip swings, 1-3 strict pull ups, 3 pull ups

    db shoulder to overhead-use hips, lockout with full range of motion, do NOT drop dumbbells. Use a weight that you can control to the ground.

    Fittrain(20)
    20-10-5-10-20
    db cleans 35/20-challenge up 50/35
    ring row/pull ups-challenge up c2b
    db push press 35/20-challenge up 50/35

    Opt(12)
    250m row on the 2:00 x6
    5x5 back extension
    Iso-core
    3x10
    tricep kickbacks
    s/a row
    concentration curls
    hollow rocks
    superman

    Finisher
    30 w-raise
    60 rtw
    1:00 min shoulder distraction per

  • Friday 8th February 2019 Workout

    Open WOD 15.4

    8min AMRAP (JUDGED)

    *Add 3 HSPUs every round/3 cleans every 3rounds
    3 HSPUs
    3 cleans @ 84/57.5kg
    6 HSPUs
    3 cleans @ 84/57.5kg
    9 HSPUs
    3 cleans @ 84/57.5kg
    12 HSPUs
    6 cleans @ 84/57.5kg…"

  • 3/26/19 Workout

    Warm up(0:00-10:00)
    100m run
    then
    heel grab
    knee grab

    front kicks
    cradle

    inchworm
    straight leg bear crawl

    toe walk
    heel walk
    then
    100m run

    Mobility(10:00-15:00)
    1:00 min pigeon pose per
    0:30 sec down dog w/foot pedal

    Fittrain(25)
    200m run
    20 c2b pull up-challenge up-10 muscle ups
    400m run
    30 hanging knee raise-challenge up-knee to elbow or ttb
    600m run
    40 db strict press 35/20-challenge up-45/35
    400m run
    30 abmat sit ups-challenge up-ghdsu
    200m run
    20 ring rows-challenge up-strict pull ups

    Opt(12)
    Iso-core
    rpt 3x
    21's-3 position curls
    12 bent over row
    12 tricep overhead extensions
    12 plank taps-2 count

    1600m walk/run
    5x100m sprints

    Finisher
    30 t-raise
    :30 sec shoulder distraction
    60 temper tantrum
    1:00 min quad stretch

  • 12th February 2019 Workout

    3 rounds for time of:

    15 power snatches
    15 thrusters

    Men: 95 lb.
    Women: 65 lb.

    Post time to comments

  • Metcon Workout

    • For Time:
    BB Push Press (40/30Kg) 25 reps
    Row 500 m
    BB Push Press (40/30Kg) 25 reps