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

    • 10-10-10-10-10 of:
    BB Back Squats
    10 @ 9 RPE (-5% Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10-10 reps

  • Extra Credit 24-06-2019 Workout

    Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
    *Between sets complete 15 Standing Banded Ab Pulldowns

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    3 sets, rest as needed between

    Bottm Half + Top Half + Full Strict TTB

    Pick a rep scheme that fits your fitness level (3+3+3, 5+5+5, 9+9+9…)

    RPE 3 to 4

  • 6/20/19 Workout

    Warm up(8)
    10 air squats
    10 active dive bombers

    10 lunge
    10 down dog w/foot pedal

    10 tuck jumps
    10m straight leg bear crawl

    Mobility(5)
    1:00 min pigeon pose per
    1:00 min sh distraction

    Weightlifting(15)
    bench/strict press-week 5

    Fittrain(15)
    amrap 15
    10 step ups/box jumps 24/20
    10 sh to oh 75/55-challenge up-95/65
    10 front rack lunge 75/55-challenge up-95/65
    10 toe to pole/hkr-challenge up toe to bar

    Opt(12)
    1600m walk/run
    3x2 hang snatch-form!
    5x5 ghdsu
    4x2 jerk-climb ea set

    Finisher
    30 cuff iso
    100 2ct-flutters w/6 inch hold every 10 reps
    1:00 min chest opener
    1:00 min samson

  • 19.6.2019 Workout

    Kuntopiiri 40 minuuttia

    Bent Over Row w/ Barbell 5x8
    Single arm DB Bench press 10+10
    V-UPs 20
    Air Squat 40

    GTOH w/ plate 20

    Maastaveto 3RM

  • Weightlifting strength Strength

    • 1-1-1-1-1-1 of:
    BB Clean & Jerk
    75-85% 1RM

  • Wednesday 19th June 2019 Workout

    WOD

    5 working sets:

    2 hang power clean
    2 push press
    6 good mornings

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Bench Press
    6 @ 8 RPE (Load Repeat)
    65% 1RM 6 reps
    70% 1RM 6 reps
    70-75% 1RM 6-6-6 reps

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Back Squats (0:03 pause)
    6 @ 8 RPE (Load Repeat)
    55% 1RM 6 reps
    60% 1RM 6 reps
    65% 1RM 6-6-6 reps
    Pause @ parallel
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • 6/18/19 Workout

    Warm up(8)
    20 plyo
    20 single leg deadlift

    20 pass thru
    20 good mornings

    20 plyo
    20 halo

    Mobility(4)
    1:00 elevated child's pose
    1:00 min hamstring stretch per

    Fittrain(20)
    6rds
    21 kb swing 35/20-challenge up-53/35
    7 pull ups/c2b-challenge up-bmu
    21 cal row

    Opt(12)
    Iso-core
    4 giant sets
    10 hammer curls
    10 strict press
    10 tricep kick backs
    10 db pec fly

    complex x4
    3 deadlifts
    2 hang cleans
    1 jerk

    1600m walk/run

    Finisher
    30 w-raise-5 sec hold after every 5
    15 side plank punch thru
    30 knee tap crunch + sit up combo
    1:00 plank
    1:00 min hamstring stretch