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

  • Interval Workout

    EMOM 16:
    Minute 1: 5 High Box Jumps @75/60cm
    Minute 2: 10 Hanging Strict Straight Leg Raises
    Minute 3: 20 Front Rack Reverse Lunges @42.5/30kg (10/leg)
    Minute 4: 20-30 Barbell Rows @42.5/30kg

    Weights light and fast, unbroken sets.
    Adjust for 15-20 seconds rest per interval.

  • COOL DOWN Workout

    30-60 sec Active/Passive Hang

    Perfect Stretch video

  • 9/30/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Workout(23)
    600m run
    then
    4rds
    10 devil's press-20/15-challenge-35/25 x2
    100m run
    10 knee to elbow-challenge-toe to bar
    then
    600m run

    Opt(12)
    work up to a heavy double back squat
    2x8 front squat @60% 1rm
    5x5 superman
    1600m walk/run

    Finisher
    50 alt sit up
    1:00 samson

  • Lauantai 28.9. Workout

    Cooper

  • AMRAP 12 x 2 WITH PARTNER Workout

    WITH PARTNER:

    AMRAP 12:
    10 WB 7/9kg
    8 Push up
    6 Box over burbee

    > One at a time completes one round and the other one rests

    3 min REST

    AMRAP 12
    20 Farmer’s walk 2x 20/32kg
    10 GTO 15/20kg
    5 T2B/ Knee raises

    > One at a time completes one round and the other one rests

    > The result is the total of both AMRAPS together

  • Maanantai 23.9. Workout

    Rästi

  • 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.