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

  • 1.3.2022 Mobility Workout

    1:00 + 1:00 Banded Lat Stretch
    1:00 + 1:00 Banded Triceps Tretch
    1:00 Barbell Thoratic opener
    1:00 Laying Front rack stretch
    1:00 Spiderman

  • Monday 28.2.22 Workout

    Warm Up
    3 rounds
    1:00 ski (add speed each round)
    30-50 single unders
    3+3 squat strech (perfect strech)
    3 inch worm with push up
    6 double db hang power cleans (climb with weight to workout weight)
    6 double db push press
    6 scap pull ups (2s pause)

    then some overhead mobility and calf / achilles prep

    Test 1 round
    4 strict hspu
    4 hang power cleans
    16 double unders
    4 kip hspu
    4 double db push press @2x15/22.5kg's

    Metcon
    Quarterfinal event 1 (2021)
    For Time
    3 rounds
    10 strict hspu
    10 double db hang power cleans
    50 double unders

    rest 1 min

    3 rounds
    10 kipping hspu
    10 double db push press
    50 double unders

    Rx Weights 15/22.5kg's

    Target is sub 15 minutes ( so 2x7 min periods)
    Do Scaling for strict hspu if need to. You should be able to go for this with no more than 2 sets at start to finish that shspu.

    Strenght
    5 rounds
    3 dead stop deadlift (controlled excentric also) @60-70% of 1rm.
    rest 1 min
    6-12 kipping / butterfly C2B Pull ups or pull ups
    rest 1-2 min

    Cool down
    2-3 min light cardio
    1+1 min hamstring strech
    1+1 min leg across body strech
    1 min cobra to downdog strech (5 sec on position at time)
    1+1 min tricep strech

  • Conditioning Workout

    12min AMRAP
    50 Double unders
    50m DB Farmers carry
    25 GHD Sit ups
    22.5/15kg

  • Conditioning Workout

    5 rounds for time:
    10 L/10 R Single Arm DB STOH 20/15kg (pick a challenging weight)
    Rest 30 secs
    15 Burpees (all out)
    Rest 30 secs
    - Goal is to go unbroken sets on the DB, but challenge yourself under fatigue! Give everything you got on the burpees and try to maintain the same pace every round and see where you crash and burn!

  • Light Fran Workout

    For Time light KB FRAN

    21-15-9
    DBL Kb Thruster
    Pull Ups

    @20/12

  • Extra Credit 01-03-2022 Workout

    Weighted Straight Leg Sit-ups: 3 x 10 each. Rest 60s.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 28.2.2022 Mobility Workout

    1:00 Pass Trough
    1:00 Around Worlds
    1:00 + 1:00 Lat Stretch
    1:00 Knuckle Drags
    1:00 Russian Baby Makers

  • Morning Intervals Workout

    4x
    2min SkiErg
    2min Echo Bike
    2min Row
    2min Rest

  • 25.2.2022 Squat Snatch Strength

    Squat Snatch

    1 x 3 x 40%
    1 x 3 x 50%
    1 x 3 x 60%
    1 x 3 x 75%
    1 x 2 x 80%
    2 x 1 x 85%

  • 25.2.2022 Snatch Balance Strength

    Snatch Balance

    4 sets:

    5 Snatch Balance 30 - 40%