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

  • Sprints Workout

    For time

    Rest 2 min between efforts. Go hard!

  • Conditioning (regionals 2014, EMOM) Workout

    Regionals 2014 Event 6, EMOM style:

    50 cal Row
    50 box jump overs 60/50cm
    50 deadlifts 81/54kg
    50 wall balls 9/6kg
    50 ring dips
    50 wall balls
    50 deadlifts
    50 box jump overs
    50 cal row

    Complete the 50cal rowing in 5 minutes, rest the remaining time. Then continue the wod EMOM style, by completing 10 reps every minute on the minute, so that every movement takes 5minutes. Last 50cal row unbroken for a good time.

  • Tiistai 4.7 Workout

    No niin! Eli uutta ohjelmaa pukkaa. Aloitamme nyt huolellisesti kehittämään voimisteluliikkeitä kuntoon. Jos harjoituksen ideana on harjoitella esim. kippileukoja 20min niin se tarkoittaa että teette sitä rauhassa ja pyritte kehittämään tekniikkaa EI voimaa tai kestävyyttä.

    For quality: (tee kiertoharjoitteluna)

    3 x 10sec box plank handstand (reidet boxing reunalle ja vartalo suorana
    3 x 3 skin the cat (korkeilla tai matalilla renkailla)
    3 x 15 hollow rock
    3 x 15 arch rock

  • Perjantai 7.7 Strength

    Press wendler 531 week 1

  • Keskiviikko 5.7 Workout

    Lynne
    5 rounds for max reps
    Bodyweight /75% bench press
    Strict Pull ups
    Rest as needed between the rounds.

    The aim is to do at least 5 reps of Bp each round. if this is not possible, then use scaling.

    Scaling:
    Boys 90-80% of bodyweight
    Girls 60-70% of bodyweight

  • Thursday 11th October 2018 Workout

    WOD

    800m run
    50 American Swings
    20 Pull-Ups
    40 Goblet Squats
    20 toes to bar
    30 KB snatches
    20 HSPUs
    20 KB thrusters
    20 burpees
    800m run

    *choose 1 Kettlebell for all exercises

  • 6/22/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon/Metcon-comp(10)
    amrap 10
    12 kbs 53/35-70/53
    36 du's x3 singles

    3x2(8)
    sq snatch-practice(keep load at 50-60%)

    3x1(8)
    deadlift-work up to hvy(not looking for pr) 85-90% of 1rm.

    Finisher
    2 min low back smash
    30 cuff iso
    60 sec l-hang(mod as needed)

  • Mobility Workout

    Shin Box
    Lizard
    Hip Wave
    10/ Rev Lunge
    Dowel Face Down dislocates
    Dowel Fig 8's /
    Dowel behind the head press

    10

  • Mobility / Skill Workout

    LAX Ball Traps Shoulders
    Lizard
    Active Pigeon
    Banded Hip Hinge (stand inside band both legs)
    Banded Hip Flexor (kneel on abmat)
    Banded Upper Series
    Curve 3 x 0.04 65% 75% 85% (with dynamics while you wait)

    SKILL: KB Swings (hinging without squatting)
    KB Swings with hurdle or Wall ball between legs (use plate to get hurdle/ball peaking at knee cap height),

    Spend 5min refreshing technique and have everyone try 30 light swings using the block technique. Have to link all reps without hitting barrier.

    15min total.

    THEN start benchmarking (2min regular KB swing), max splits, max speed.
    Divide class into two groups and run clock 2x2min.

  • Conditioning Workout

    EMOM10:
    Odd: 10-15 Bench press 50/35kg
    Even: 10-15 Pull-ups

    Rest 5min

    EMOM10:
    Odd: 10-15 Thrusters 40/30kg
    Even: 20-30 DU

    Rest 5min

    EMOM10:
    Odd: 5-10 HSPU
    Even: 10-15 Box jumps 60/50cm

    Rest 5min

    EMOM10:
    Odd: 10-15 Burpees
    Even: 10-15 WB