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

  • WOD 20: Zombie legs Workout

    Tehnique:

    Pistol squat

    3 rds FOR TIME
    20 wall ball 9/6kg
    5 Burpee to target
    20 Pistol squat
    5 burpee to target
    20 DL 80/50kg
    5 burpee to target

  • Core Workout

    4-5 Rounds of each

    Alt.

    A) 10 Hollow Rocks
    10 V-ups
    10 Knee-hugs
    10 Hollow Hold

    Rest 1min

    B) 5 Strict Toes-to-bar
    7 Strict Leg Raises
    7 Strict Knee Raises

    Rest 1-2min

  • 12/12/18 Workout

    Warm up(0:00-10:00)
    :30 sec row/bike slow
    :30 sec pass through

    :30 sec row/bike moderate
    :30 sec halo

    :30 sec row/bike fast
    :30 sec pvc press

    Mobility(10:00-15:00)
    Shoulder distraction-1:00 min per
    Chest stretch-1:00 min per

    Skill/Teach(15:00-25:00)
    Pull up-
    Long hollow body
    Prep:
    10 scap pull ups
    3 kip swings
    1-3 strict pull-ups
    3 pull ups

    Hspu-
    Hand placement-think pressing front rack position.

    Bike-
    Knee over pedals, use arms

    Row-
    Full range of motion, quick handle return

    Metcon(35)
    “Pump It Up”

    3 Rounds:
    5 Strict Handstand Pushups
    5 Strict Pull-Ups
    10 Dumbbell Strict Presses
    10 Dumbbell Bent Over Rows (each arm)

    100 Calorie Schwinn Bike or Row

    3 Rounds:
    5 Strict Handstand Pushups
    5 Strict Pull-Ups
    10 Dumbbell Strict Presses
    10 Dumbbell Bent Over Rows (each arm)

    Opt(12)
    5x100m shuttle sprint
    3x2 strict/bench heavy
    3x6 dips ring/bar

    Finisher
    30 cuff iso
    30 t raise w/5 sec hold every 5 reps
    60 sec plank
    60 rtw

  • Optional accessory Workout

    Optional Accessory:

    3-5 rounds, rest as needed:

    1) 5-15 Strict Ring Dip
    2) Bottom Half + Top Half + Full Strict TTB
    3) 5+5m Banded Walk

    RPE 3-4

  • Optional accessory Workout

    Optional Accessory:

    For time:

    10-1 DB Snatch 22,5/15kg (alternate arms)
    1-10 Push-Up

    RPE 3-4

    Target: all sets unbroken

  • Endurance WOD Workout

    Every six minutes for 36 minutes (6 sets)
    25/20 cal bike or 2 min run
    25 m walking lunges w/ med ball
    2/1 rope climb

  • Weightlifting Workout

    EMOM 10'
    2* poz Snatch 70-80%

    EMOM 10
    2* FS 80-85%

    Bradfod press 4*6

  • Team WOD 8.12 Workout

  • 6.12.2018 Strength

    Clean&jerk, heavy single

  • 6.12.2018 Workout

    18min AMRAP
    50/40cal Soutu
    40 Seinäpalloheitto 9/6kg
    30 Käsipainotempaus (vuorokäsin) 22,5/15kg
    20m Askelkyykkykävely käsipaino pään päällä 22,5/15kg(5m+5m+5m+5m)
    10 MU Renkailla
    100 Tuplanaruhyppy

    SKAALATTU SARJA
    18min AMRAP
    50/40cal Soutu
    40 Seinäpalloheitto 9/6kg
    30 GTO = Käsipaino maasta pään päälle (vuorokäsin) 22,5/15kg
    20m Askelkyykkykävely käsipaino eturäkissä 22,5/15kg (5m+5m+5m+5m)
    10 Rinta tankoon leuanveto
    100 Naruhyppy