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

  • Skill Workout

    Skill work :

    C2B Kipping Pull-ups
    Rx: CTBs x 30-75 accumulate reps over many sets of 3-10+ reps
    Options
    - Regular Kipping Pull-ups x 30-50
    - Partner Assisted Strict x 30-50 + some kipping practice
    - Ring Rows x 30-50 Reps
    - 1-Arm KB Rows x 50 reps each side

  • Extra Credit 27-09-2019 Workout

    Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.

  • 9/26/19 Workout

    10 jing jangs
    10 plyo
    10 pvc good mornings
    10 pass thru
    10 halo
    10 jax
    10 rev lunge
    10 active samson
    1:00 min quad stretch

    Workout(12)
    Amrap 12
    5 pull ups-challenge-3 muscle ups
    7 burpees
    9 tng power snatch 75/55

    Opt(12)
    1600m walk/run
    4x1 snatch
    gym goat
    5x5 superman

    Finisher
    50 alt leg raises
    1:00 hamstring stretch

  • Strength Strength

    Strength ( 16 mins )
    1a, Close Grip Floor Press: 4 x 5. No rest.
    - add weight each set
    1b, DB Hammer Curls: 4 x 10. Rest 60s.

  • WOD Workout

    For Time
    50 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    40 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    30 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    20 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    10 Double-Unders
    10 One Arm Devil Presses @22,5/15kg

    TC: 15'

  • "Abs-olutely" Workout

    AMRAP 6 min
    9 TTB > KTE > HKR
    6 arch to hollow hold
    3 Front squat

    P: TTB + 85/50 kg
    B: TTB + 70/42,5 kg
    O: KTE + 52,5/37,5 kg
    Y: HKR + 35/25 kg
    W: HKR + 12/8 kg goblet squat

    no racks for W and Y

  • Pe 20.9.2019 Maastaveto Strength

    Maastaveto 3x2x90%

    Apuliikkeet Sali:
    -raakarive/tempaus 5x5 kevyt/tekniikka (HUOM TÄMÄ 1.LIIKE)
    -reverse hyper 50-150 toistoa

    Apuliikkeet Masters Sm:
    -etukyykky 3s stopilla 5x5x60% (HUOM TÄMÄ 1.LIIKE)
    -suorinjaloin mave sumolla 5x8

  • EASYWOD 16092019 Workout

    -Hollow- ja teräsmiespidot
    -Kippitekniikka
    -Etunojapunnerrustekniikka
    -Rengassoututekniikka
    -Lankkutekniikka

  • EASYWOD 17092019 Workout

    15 min EMOM

    *5-10 ring row

    *30 plank hold
    *15-30 DU tries or single unders

  • 9/17/19 Workout

    100m run
    10 knuckle draggers
    10 heel grab
    10 side lunge
    10 pik-n-grass
    10 squats
    10 mclimbers
    10 push ups
    10 hollow rocks
    1:00 min samson stretch

    Workout(15)
    Amrap 15
    10 hang cleans 75/55-challenge-115/75
    30 jump rope-challenge-double unders
    10 pull ups-challenge-chest to bar

    Opt(12)
    Iso-core
    4 giant sets
    21's curl
    12 overhead tricep extension
    12 bent over row
    21 flutter kicks
    -work up to heavy clean
    -200m on the 2:00 x4
    -5x5 back extension

    Finisher
    50 russian twist
    1:00 min IT stretch