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

  • Strength Strength

    Back Squat:
    1 x 4 @60%
    1 x 4 @70%
    1 x 3 @80%
    1 x 3 @85%
    2 x 3 @90%

    Rest 2-3:00
    Beginner option : keep increasing the weight keeping good form, and complete 2 sets of heavy triple at the end!

  • Conditioning 31-08-2019 Workout

    AMRAP 30 with a partner:
    Buy in: 400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs
    20 Toes to Bar
    10 Burpees over the rower

    • One person works. Split as desired.
    • Burpee Option: regular burpee.

  • Handstand and handstand walk skills Workout

    HS against the wall
    HS against the walk one leg/ both legs of
    HS balancing with partner
    Plate walk / shoulder tapping/ walk against the wall
    1,5 min handstand against the wall

  • Onsdag 28/8 2019 Strength

    A: shoulder press 1rm(test)

    B: 21-15-9
    DB push press
    Ring rows

  • "Karen" Workout

    if squat endurance test is done:

    For Time
    150 Wall Ball Shots 9/6 kg
    With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.

    Good Times for “Karen” (source)
    – Beginner: 12-15 minutes
    – Intermediate: 8-11 minutes
    – Advanced: 6-7 minutes
    – Elite: <6 minutes

    Scaling
    This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

  • Strength Strength

    Paused Front Squat (18 mins )
    5x3reps
    - 3 sec pause @ bottom position
    - add weight each set
    - no rebouncing from bottom pos.
    - heavy but perfect form

  • EASYWOD Workout

    9 min AMRAP

    30 Single unders
    9 ring rows
    9 push ups

  • EASYWOD Workout

    Harjoitellaan kippi / kippileuka / kippivarpaat tankoon

    5 x 3 negatiivinen leuanveto

  • 8/27/19 Workout

    Warm up(8)
    :30 down dog w/foot pedal
    :30 active dive bombers

    :30 jax
    :30 active spiderman

    :30 heels to rear
    :30 active samson

    :30 high knees
    :30 walking front kicks

    Mobility(4)
    1:00 wrist stretch
    1:00 butterfly stretch

    Workout(12)
    On the minute for 12 minutes
    8 butterfly sit ups-challenge up-alt bfsu w/ttb
    6 power cleans 95/65-challenge up-135/85
    4-10m shuttle runs
    score equals slowest round

    Opt(12)
    Iso-core
    4 giant sets
    21's
    7 dips or ring dips
    7 bent over row
    21 flutter kicks-2ct
    -clean and jerk-work up to heavy
    -5x100m sprint

    Finisher
    30 w-raise
    15 side plank punch thru
    1:00 min quad stretch

  • Metcon strength Workout

    • 4 Sets of:
    Strict Handstand Push Ups 10 reps
    (Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
    1:00 rest
    BB Split Stance Romanian Deadlift 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)

    1:00 rest
    One-Arm KB Row 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)
    1:00 rest